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

Macros Ratio

	Protein	Fat	Carbs
Boiled Great Northern Beans	27%	3%	70%
French Beans	22%	5%	73%

Macro Nutrients

	Boiled Great Northern Beans	French Beans	Recommended Dietary Allowance
Energy	8.07% 234kcal	23.5% 681kcal	2900kcal per day for Men 19-50 years
Fat	0.92% 0.89g	4.13% 4g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	1.37% 0.44g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	95% 1.5g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	5.16% 0.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 42g	98% 127g	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	36.6% 14g	132% 50g	38g per day for Men 19-50 years
Protein	29.5% 16.5g	66.7% 37.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Great Northern Beans	French Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	88.5% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9% 0.12mg	33.7% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.45% 1.35mg	26% 4.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	31.3% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	61.2% 0.8mg	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	50.6% 202μg	198% 792μg	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	10% 9.13mg	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	French Beans	Recommended Dietary Allowance
Calcium	13.5% 135mg	37% 369mg	1000mg per day for Men 19-50 years
Copper	54.5% 0.49mg	97% 0.87mg	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	53% 4.23mg	84.3% 6.75mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	89% 373mg	420mg per day for Men 19-50 years
Manganese	44.7% 1.03mg	104% 2.4mg	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	46.8% 327mg	86% 603mg	700mg per day for Men 19-50 years
Potassium	23% 776mg	77% 2612mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	46.5% 25.6μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	16% 1.75mg	34.3% 3.77mg	11mg per day for Men 19-50 years
Water	3.7% 137g	0.58% 21.4g	3700g per day for Men 19-50 years

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

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

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

• 7 oz of Raw French Beans contain 3.4 times more Vitamin B1, 3.7 times more Vitamin B2, 3.1 times more Vitamin B3, 3 times more Vitamin B5, 3.4 times more Vitamin B6, 3.9 times more Vitamin B9 and 3.5 times more Vitamin C than Boiled Great Northern Beans.
• 7 ounces of Boiled Great Northern Beans have insufficient amounts of Vitamin C
• Both Boiled Great Northern Beans as well as Raw French Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 oz of Raw French Beans contain 2.7 times more Calcium, 1.8 times more Copper, 1.6 times more Iron, 3.8 times more Magnesium, 2.3 times more Manganese, 1.8 times more Phosphorus, 3.4 times more Potassium, 3.1 times more Selenium and 2.2 times more Zinc than Boiled Great Northern Beans.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw French Beans contain 2.9 times more Energy, 4.5 times more Fat, 9.1 times more Omega 3, 4.3 times more Omega 6, 3 times more Carbohydrate, 3.6 times more Fiber and 2.3 times more Protein than Boiled Great Northern Beans.
• 7 ounces of Boiled Great Northern Beans provide inadequate amounts of Omega 6