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

Macros Ratio

	Protein	Fat	Carbs
Great Northern Beans	25%	3%	72%
Canned Cranberry Beans	26%	3%	71%

Macro Nutrients

	Great Northern Beans	Canned Cranberry Beans	Recommended Dietary Allowance
Energy	16.6% 481kcal	4.06% 118kcal	2900kcal per day for Men 19-50 years
Fat	1.67% 1.6g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	1.58% 0.5g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	19% 0.3g	4.87% 0.078g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.37g	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	68% 88.4g	16.5% 21.4g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	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	75.3% 28.6g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	55.3% 31g	14% 7.85g	56g per day for Men 19-50 years

Vitamins

	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	77% 0.93mg	4.6% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	4.25% 0.055mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.3% 2.77mg	4.47% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.56mg	4.1% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.7% 0.63mg	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	171% 683μg	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	8.35% 7.5mg	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	2.08% 0.31mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.1% 8.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Great Northern Beans	Canned Cranberry Beans	Recommended Dietary Allowance
Calcium	25% 248mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	132% 1.2mg	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	97% 7.75mg	27.5% 2.2mg	8mg per day for Men 19-50 years
Magnesium	63.8% 268mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	87.7% 2mg	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	91% 634mg	17.4% 122mg	700mg per day for Men 19-50 years
Potassium	58% 1966mg	11% 369mg	3400mg per day for Men 19-50 years
Selenium	33.2% 18.3μg	8% 4.4μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	31.4% 471mg	1500mg per day for Men 19-50 years
Zinc	29.8% 3.27mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.41% 15g	2.97% 110g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of 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 Great Northern Beans vs Canned Cranberry Beans:

• 5 ounces of Great Northern Beans have 16.7 times more Vitamin B1, 6.1 times more Vitamin B2, 3.9 times more Vitamin B3, 7.6 times more Vitamin B5, 8.1 times more Vitamin B6, 6.3 times more Vitamin B9 and 6.6 times more Vitamin C than Canned Cranberry Beans.
• 5 ounces of Canned Cranberry Beans have insufficient amounts of Vitamin C
• Both Raw Great Northern Beans as well as Canned Cranberry Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Great Northern Beans have 5.1 times more Calcium, 5.9 times more Copper, 3.5 times more Iron, 5.9 times more Magnesium, 7.1 times more Manganese, 5.2 times more Phosphorus, 5.3 times more Potassium, 4.2 times more Selenium and 2.8 times more Zinc than Canned Cranberry Beans.
• While 5 oz of Canned Cranberry Beans contain 23.7 times more Sodium and 7.2 times more Water than Raw Great Northern Beans.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Great Northern Beans have 4.1 times more Energy, 3.9 times more Omega 3, 4.1 times more Carbohydrate, 3.2 times more Fiber and 3.9 times more Protein than Canned Cranberry Beans.
• Both Raw Great Northern Beans as well as Canned Cranberry Beans provide inadequate amounts of Omega 6 in five ounces.