Comparing Nutrients in 7 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	23% 673kcal	5.68% 165kcal	2900kcal per day for Men 19-50 years
Fat	2.33% 2.26g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.71g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	26.4% 0.42g	6.82% 0.11g	1.6g per day for Men 19-50 years
Omega 6	3.07% 0.52g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 124g	23% 30g	130g per day for Men 19-50 years
Sugars	6.2% 4.5g	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	105% 40g	33% 12.5g	38g per day for Men 19-50 years
Protein	77.5% 43.4g	19.6% 11g	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	108% 1.3mg	6.45% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	5.95% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.2% 3.88mg	6.25% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.7% 2.2mg	5.7% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68.2% 0.89mg	8.4% 0.11mg	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	239% 957μg	38.2% 153μg	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	11.7% 10.5mg	1.76% 1.6mg	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	2.9% 0.44mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Great Northern Beans	Canned Cranberry Beans	Recommended Dietary Allowance
Calcium	34.7% 347mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	185% 1.66mg	31.3% 0.28mg	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	136% 11mg	38.4% 3.08mg	8mg per day for Men 19-50 years
Magnesium	89.3% 375mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	123% 2.82mg	17.3% 0.4mg	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	127% 887mg	24.4% 171mg	700mg per day for Men 19-50 years
Potassium	81% 2752mg	15% 516mg	3400mg per day for Men 19-50 years
Selenium	46.5% 25.6μg	11% 6.15μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	44% 659mg	1500mg per day for Men 19-50 years
Zinc	41.7% 4.6mg	15% 1.67mg	11mg per day for Men 19-50 years
Water	0.57% 21.2g	4.16% 154g	3700g per day for Men 19-50 years

Nutrient Comparison: Great Northern Beans VS Canned Cranberry Beans per 7 oz

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

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

• 7 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.
• 7 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 seven ounces.

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

• 7 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 7 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 7 ounces:

• 7 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 seven ounces.