Comparing Nutrients in 7 ounces Boiled French Beans VS Canned Great Northern Beans

Macros Ratio

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

Macro Nutrients

	Boiled French Beans	Canned Great Northern Beans	Recommended Dietary Allowance
Energy	8.83% 256kcal	7.8% 226kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	0.8% 0.77g	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	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	1.94% 0.33g	1.04% 0.18g	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	32% 41.7g	130g per day for Men 19-50 years
Sugars	NA	3.86% 2.8g	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	25.6% 9.72g	38g per day for Men 19-50 years
Protein	25% 14g	26% 14.6g	56g per day for Men 19-50 years

Vitamins

	Boiled French Beans	Canned 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	21.5% 0.26mg	23.6% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.77% 1.1mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.8% 0.44mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	16% 0.21mg	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	40% 161μg	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	2.87% 2.58mg	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	10.5% 1.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled French Beans	Canned Great Northern Beans	Recommended Dietary Allowance
Calcium	12.5% 125mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	25.4% 0.23mg	35.3% 0.32mg	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	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	24% 101mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	35.2% 0.81mg	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	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	21.6% 734mg	20.5% 697mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	49% 734mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	3.57% 132g	3.75% 139g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled French Beans VS Canned Great Northern Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled French Beans versus 7 oz of Canned Great Northern Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled French Beans vs Canned Great Northern Beans:

• 7 oz of Canned Great Northern Beans contain 1.3 times more Vitamin B5 than Boiled French Beans.
• Both Boiled French Beans and Canned Great Northern Beans provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9 per seven ounces.
• Both Boiled French Beans as well as Canned Great Northern Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled French Beans vs Canned Great Northern Beans:

• 7 oz of Canned Great Northern Beans contain 1.4 times more Copper, 1.5 times more Iron, 1.3 times more Phosphorus, 3.4 times more Selenium and 61.7 times more Sodium than Boiled French Beans.
• Both Boiled French Beans and Canned Great Northern Beans contain similar levels of Calcium, Magnesium, Manganese, Potassium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled French Beans have 4 times more Omega 3 and 1.9 times more Fiber than Canned Great Northern Beans.
• Both Boiled French Beans and Canned Great Northern Beans offer comparable quantities of Energy, Carbohydrate and Protein per seven ounces.
• Both Boiled French Beans as well as Canned Great Northern Beans provide inadequate amounts of Omega 6 in seven ounces.