Comparing Nutrients in 5 ounces Cranberry Beans VS French Beans

Macros Ratio

	Protein	Fat	Carbs
Cranberry Beans	27%	3%	70%
French Beans	22%	5%	73%

Macro Nutrients

	Cranberry Beans	French Beans	Recommended Dietary Allowance
Energy	16.4% 475kcal	16.8% 486kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.74g	2.95% 2.86g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	21.3% 0.34g	67.8% 1.1g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	3.7% 0.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.5% 85g	70% 91g	130g per day for Men 19-50 years
Sugars	NA	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	92% 35g	94% 35.7g	38g per day for Men 19-50 years
Protein	58.3% 32.6g	47.6% 26.7g	56g per day for Men 19-50 years

Vitamins

	Cranberry Beans	French Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.2% 1.06mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.2% 0.3mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	18.5% 2.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.2% 1.06mg	22.4% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.7% 0.44mg	43.7% 0.57mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	214% 856μg	141% 566μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	7.24% 6.52mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberry Beans	French Beans	Recommended Dietary Allowance
Calcium	18% 180mg	26.4% 264mg	1000mg per day for Men 19-50 years
Copper	125% 1.13mg	69.3% 0.62mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	88.6% 7.1mg	60.2% 4.8mg	8mg per day for Men 19-50 years
Magnesium	52.6% 221mg	63.4% 266mg	420mg per day for Men 19-50 years
Manganese	56.7% 1.3mg	74% 1.7mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	75.3% 527mg	61.6% 431mg	700mg per day for Men 19-50 years
Potassium	55.5% 1888mg	55% 1865mg	3400mg per day for Men 19-50 years
Selenium	32.7% 18μg	33.2% 18.3μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	1.7% 25.5mg	1500mg per day for Men 19-50 years
Zinc	46.8% 5.15mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	0.47% 17.6g	0.41% 15.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cranberry Beans vs French Beans:

• Raw Cranberry Beans have 1.4 times more Vitamin B1 and 1.5 times more Vitamin B9 than Raw French Beans.
• While Raw French Beans contain 1.4 times more Vitamin B3, 1.3 times more Vitamin B6 and more Vitamin C than Raw Cranberry Beans.
• Both Raw Cranberry Beans and Raw French Beans have similar amounts of Vitamin B2 and Vitamin B5 per 5 oz.
• Both Raw Cranberry Beans as well as Raw French Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cranberry Beans vs French Beans:

• Raw Cranberry Beans have 1.8 times more Copper, 1.5 times more Iron, 1.2 times more Phosphorus and 1.9 times more Zinc than Raw French Beans.
• While Raw French Beans contain 1.5 times more Calcium, 1.3 times more Manganese and 3 times more Sodium than Raw Cranberry Beans.
• Both Raw Cranberry Beans and Raw French Beans have similar amounts of Magnesium, Potassium and Selenium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Cranberry Beans have 1.2 times more Protein than Raw French Beans.
• While Raw French Beans contain 1.6 times more Fat, 3.2 times more Omega 3 and 1.5 times more Omega 6 than Raw Cranberry Beans.
• Both Raw Cranberry Beans and Raw French Beans have similar amounts of Energy, Carbohydrate and Fiber per 5 oz.
• Both Raw Cranberry Beans as well as Raw French Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.