Comparing Nutrients in 5 ounces Boiled Great Northern Beans VS Canned Cranberry Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Great Northern Beans	27%	3%	70%
Canned Cranberry Beans	26%	3%	71%

Macro Nutrients

	Boiled Great Northern Beans	Canned Cranberry Beans	Recommended Dietary Allowance
Energy	5.77% 167kcal	4.06% 118kcal	2900kcal per day for Men 19-50 years
Fat	0.66% 0.64g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	4.87% 0.078g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	0.55% 0.094g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	16.5% 21.4g	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	26% 9.92g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	21% 12g	14% 7.85g	56g per day for Men 19-50 years

Vitamins

	Boiled Great Northern Beans	Canned Cranberry Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.7% 0.22mg	4.6% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.43% 0.084mg	4.25% 0.055mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.03% 0.97mg	4.47% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.54% 0.38mg	4.1% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.8% 0.17mg	6% 0.078mg	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	36% 145μg	27.3% 109μg	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	2.05% 1.84mg	1.26% 1.13mg	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

	Boiled Great Northern Beans	Canned Cranberry Beans	Recommended Dietary Allowance
Calcium	9.64% 96mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	22.4% 0.2mg	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	37.7% 3mg	27.5% 2.2mg	8mg per day for Men 19-50 years
Magnesium	17% 71mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	32% 0.73mg	12.3% 0.28mg	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	33.4% 234mg	17.4% 122mg	700mg per day for Men 19-50 years
Potassium	16.3% 554mg	11% 369mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	8% 4.4μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	31.4% 471mg	1500mg per day for Men 19-50 years
Zinc	11.3% 1.25mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	2.64% 98g	2.97% 110g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Great Northern Beans VS Canned Cranberry Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Great Northern Beans versus 5 oz of Canned Cranberry Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Great Northern Beans vs Canned Cranberry Beans:

• 5 ounces of Boiled Great Northern Beans have 4.1 times more Vitamin B1, 1.5 times more Vitamin B2, 1.4 times more Vitamin B3, 1.8 times more Vitamin B5, 2.1 times more Vitamin B6 and 1.3 times more Vitamin B9 than Canned Cranberry Beans.
• Both Boiled Great Northern Beans as well as Canned Cranberry Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Great Northern Beans vs Canned Cranberry Beans:

• 5 ounces of Boiled Great Northern Beans have 2 times more Calcium, 1.7 times more Copper, 1.4 times more Iron, 1.6 times more Magnesium, 2.6 times more Manganese, 1.9 times more Phosphorus, 1.5 times more Potassium and 1.3 times more Selenium than Canned Cranberry Beans.
• While 5 oz of Canned Cranberry Beans contain 166 times more Sodium than Boiled Great Northern Beans.
• Both Boiled Great Northern Beans and Canned Cranberry Beans contain similar levels of Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Great Northern Beans have 1.4 times more Energy, 1.5 times more Omega 3, 1.4 times more Carbohydrate and 1.5 times more Protein than Canned Cranberry Beans.
• Both Boiled Great Northern Beans and Canned Cranberry Beans offer comparable quantities of Fiber per five ounces.
• Both Boiled Great Northern Beans as well as Canned Cranberry Beans provide inadequate amounts of Omega 6 in five ounces.