Comparing Nutrients in 7 ounces Canned Great Northern Beans low Salt VS Boiled Cranberry Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Great Northern Beans low Salt	25%	3%	72%
Boiled Cranberry Beans with Salt	27%	3%	70%

Macro Nutrients

	Canned Great Northern Beans low Salt	Boiled Cranberry Beans with Salt	Recommended Dietary Allowance
Energy	7.8% 226kcal	9.3% 270kcal	2900kcal per day for Men 19-50 years
Fat	0.8% 0.77g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	8.93% 0.14g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	1.04% 0.18g	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	32% 41.7g	37.3% 48.5g	130g per day for Men 19-50 years
Sugars	3.86% 2.8g	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	25.6% 9.72g	45% 17g	38g per day for Men 19-50 years
Protein	26% 14.6g	33% 18.5g	56g per day for Men 19-50 years

Vitamins

	Canned Great Northern Beans low 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	23.6% 0.28mg	34.7% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	6.4% 1.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	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	40% 161μg	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	2.87% 2.58mg	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	10.5% 1.57mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.96% 5.95μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Great Northern Beans low Salt	Boiled Cranberry Beans with Salt	Recommended Dietary Allowance
Calcium	10.5% 105mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	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	39% 3.1mg	52% 4.15mg	8mg per day for Men 19-50 years
Magnesium	24% 101mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	35.2% 0.81mg	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	38.6% 270mg	38.3% 268mg	700mg per day for Men 19-50 years
Potassium	20.5% 697mg	22.6% 768mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	23.4% 351mg	31.4% 470mg	1500mg per day for Men 19-50 years
Zinc	11.7% 1.3mg	20.6% 2.26mg	11mg per day for Men 19-50 years
Water	3.75% 139g	3.47% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Great Northern Beans low Salt VS Boiled Cranberry Beans with Salt per 7 oz

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

Lets compare vitamin content per 7 ounces of Canned Great Northern Beans low Salt vs Boiled Cranberry Beans with Salt:

• 7 ounces of Canned Great Northern Beans low Salt have 1.3 times more Vitamin B6 than Boiled Cranberry Beans with Salt.
• While 7 oz of Boiled Cranberry Beans with Salt contain 1.5 times more Vitamin B1 and 2.6 times more Vitamin B9 than Canned Great Northern Beans low Salt.
• Both Canned Great Northern Beans low Salt and Boiled Cranberry Beans with Salt provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per seven ounces.
• Both Canned Great Northern Beans low Salt as well as Boiled Cranberry Beans with Salt have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Great Northern Beans low Salt vs Boiled Cranberry Beans with Salt:

• 7 ounces of Canned Great Northern Beans low Salt have 3.2 times more Selenium than Boiled Cranberry Beans with Salt.
• While 7 oz of Boiled Cranberry Beans with Salt contain 1.4 times more Copper, 1.3 times more Iron, 1.3 times more Sodium and 1.8 times more Zinc than Canned Great Northern Beans low Salt.
• Both Canned Great Northern Beans low Salt and Boiled Cranberry Beans with Salt contain similar levels of Calcium, Magnesium, Manganese, Phosphorus and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled Cranberry Beans with Salt contain 1.3 times more Omega 3, 1.8 times more Fiber and 1.3 times more Protein than Canned Great Northern Beans low Salt.
• Both Canned Great Northern Beans low Salt and Boiled Cranberry Beans with Salt offer comparable quantities of Energy and Carbohydrate per seven ounces.
• Both Canned Great Northern Beans low Salt as well as Boiled Cranberry Beans with Salt provide inadequate amounts of Omega 6 in seven ounces.