Comparing Nutrients in 5 ounces French Beans VS Great Northern Beans

Macros Ratio

	Protein	Fat	Carbs
French Beans	22%	5%	73%
Great Northern Beans	25%	3%	72%

Macro Nutrients

	French Beans	Great Northern Beans	Recommended Dietary Allowance
Energy	16.8% 486kcal	16.6% 481kcal	2900kcal per day for Men 19-50 years
Fat	2.95% 2.86g	1.67% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	1.58% 0.5g	32g per day for Men 19-50 years
Omega 3	67.8% 1.1g	19% 0.3g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	2.2% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	68% 88.4g	130g per day for Men 19-50 years
Sugars	NA	4.4% 3.2g	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	94% 35.7g	75.3% 28.6g	38g per day for Men 19-50 years
Protein	47.6% 26.7g	55.3% 31g	56g per day for Men 19-50 years

Vitamins

	French Beans	Great Northern Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.76mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.95mg	17.3% 2.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.4% 1.1mg	31% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.7% 0.57mg	48.7% 0.63mg	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	141% 566μg	171% 683μg	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	7.24% 6.52mg	8.35% 7.5mg	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	2.08% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.1% 8.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	French Beans	Great Northern Beans	Recommended Dietary Allowance
Calcium	26.4% 264mg	25% 248mg	1000mg per day for Men 19-50 years
Copper	69.3% 0.62mg	132% 1.2mg	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	60.2% 4.8mg	97% 7.75mg	8mg per day for Men 19-50 years
Magnesium	63.4% 266mg	63.8% 268mg	420mg per day for Men 19-50 years
Manganese	74% 1.7mg	87.7% 2mg	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	61.6% 431mg	91% 634mg	700mg per day for Men 19-50 years
Potassium	55% 1865mg	58% 1966mg	3400mg per day for Men 19-50 years
Selenium	33.2% 18.3μg	33.2% 18.3μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.5mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	29.8% 3.27mg	11mg per day for Men 19-50 years
Water	0.41% 15.3g	0.41% 15g	3700g per day for Men 19-50 years

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

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

Comparing minerals per 5 ounces for French Beans vs Great Northern Beans:

• Raw French Beans have 1.3 times more Sodium than Raw Great Northern Beans.
• While Raw Great Northern Beans contain 1.9 times more Copper, 1.6 times more Iron and 1.5 times more Phosphorus than Raw French Beans.
• Both Raw French Beans and Raw Great Northern Beans have similar amounts of Calcium, Magnesium, Manganese, Potassium, Selenium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw French Beans have 1.8 times more Fat, 3.6 times more Omega 3, 1.7 times more Omega 6 and 1.2 times more Fiber than Raw Great Northern Beans.
• While Raw Great Northern Beans contain 1.6 times more Saturated Fat than Raw French Beans.
• Both Raw French Beans and Raw Great Northern Beans have similar amounts of Energy, Carbohydrate and Protein per 5 oz.
• Both Raw French Beans as well as Raw Great Northern Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.