Comparing Nutrients in 7 ounces Boiled French Beans with Salt VS Boiled Cranberry Beans with Salt

Macros Ratio

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

Macro Nutrients

	Boiled French Beans with Salt	Boiled Cranberry Beans with Salt	Recommended Dietary Allowance
Energy	8.83% 256kcal	9.3% 270kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	35.6% 0.57g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	1.94% 0.33g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.7% 47.7g	37.3% 48.5g	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	49% 18.7g	45% 17g	38g per day for Men 19-50 years
Protein	25% 14g	33% 18.5g	56g per day for Men 19-50 years

Vitamins

	Boiled French Beans with Salt	Boiled Cranberry Beans with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.5% 0.26mg	34.7% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.77% 1.1mg	6.4% 1.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.8% 0.44mg	9.53% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	12.4% 0.16mg	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	37.2% 149μg	103% 411μg	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	2.65% 2.4mg	0% 0mg	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 French Beans with Salt	Boiled Cranberry Beans with Salt	Recommended Dietary Allowance
Calcium	12.5% 125mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	25.4% 0.23mg	51% 0.46mg	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	26.8% 2.14mg	52% 4.15mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	32% 0.73mg	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	29% 202mg	38.3% 268mg	700mg per day for Men 19-50 years
Potassium	21.6% 734mg	22.6% 768mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	31.4% 470mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	20.6% 2.26mg	11mg per day for Men 19-50 years
Water	3.57% 132g	3.47% 128g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled French Beans with Salt vs Boiled Cranberry Beans with Salt:

• Boiled French Beans with Salt have 1.3 times more Vitamin B6 and more Vitamin C than Boiled Cranberry Beans with Salt.
• While Boiled Cranberry Beans with Salt contain 1.6 times more Vitamin B1 and 2.8 times more Vitamin B9 than Boiled French Beans with Salt.
• Both Boiled French Beans with Salt and Boiled Cranberry Beans with Salt have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per 7 oz.
• Both Boiled French Beans with Salt as well as Boiled Cranberry Beans with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled French Beans with Salt vs Boiled Cranberry Beans with Salt:

• Boiled French Beans with Salt have 1.3 times more Calcium than Boiled Cranberry Beans with Salt.
• While Boiled Cranberry Beans with Salt contain 2 times more Copper, 1.9 times more Iron, 1.3 times more Phosphorus and 1.8 times more Zinc than Boiled French Beans with Salt.
• Both Boiled French Beans with Salt and Boiled Cranberry Beans with Salt have similar amounts of Magnesium, Manganese, Potassium, Selenium, Sodium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled French Beans with Salt have 3.2 times more Omega 3 than Boiled Cranberry Beans with Salt.
• While Boiled Cranberry Beans with Salt contain 1.3 times more Protein than Boiled French Beans with Salt.
• Both Boiled French Beans with Salt and Boiled Cranberry Beans with Salt have similar amounts of Energy, Carbohydrate and Fiber per 7 oz.
• Both Boiled French Beans with Salt as well as Boiled Cranberry Beans with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.