Comparing Nutrients in 7 ounces Great Northern Beans VS French Beans

Macros Ratio

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

Macro Nutrients

	Great Northern Beans	French Beans	Recommended Dietary Allowance
Energy	23% 673kcal	23.5% 681kcal	2900kcal per day for Men 19-50 years
Fat	2.33% 2.26g	4.13% 4g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.71g	1.37% 0.44g	32g per day for Men 19-50 years
Omega 3	26.4% 0.42g	95% 1.5g	1.6g per day for Men 19-50 years
Omega 6	3.07% 0.52g	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	95% 124g	98% 127g	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	132% 50g	38g per day for Men 19-50 years
Protein	77.5% 43.4g	66.7% 37.3g	56g per day for Men 19-50 years

Vitamins

	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	108% 1.3mg	88.5% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	33.7% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.2% 3.88mg	26% 4.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.7% 2.2mg	31.3% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68.2% 0.89mg	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	239% 957μg	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	11.7% 10.5mg	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	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	French Beans	Recommended Dietary Allowance
Calcium	34.7% 347mg	37% 369mg	1000mg per day for Men 19-50 years
Copper	185% 1.66mg	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	136% 11mg	84.3% 6.75mg	8mg per day for Men 19-50 years
Magnesium	89.3% 375mg	89% 373mg	420mg per day for Men 19-50 years
Manganese	123% 2.82mg	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	127% 887mg	86% 603mg	700mg per day for Men 19-50 years
Potassium	81% 2752mg	77% 2612mg	3400mg per day for Men 19-50 years
Selenium	46.5% 25.6μg	46.5% 25.6μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	41.7% 4.6mg	34.3% 3.77mg	11mg per day for Men 19-50 years
Water	0.57% 21.2g	0.58% 21.4g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of 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 Great Northern Beans vs French Beans:

• 7 ounces of Great Northern Beans have 1.2 times more Vitamin B1, 1.4 times more Vitamin B5 and 1.2 times more Vitamin B9 than French Beans.
• Both Great Northern Beans and French Beans provide similar amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin C per seven ounces.
• Both Raw 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 Great Northern Beans vs French Beans:

• 7 ounces of Great Northern Beans have 1.9 times more Copper, 1.6 times more Iron, 1.5 times more Phosphorus and 1.2 times more Zinc than French Beans.
• Both Great Northern Beans and French Beans contain similar levels of Calcium, Magnesium, Manganese, Potassium and Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw French Beans contain 1.8 times more Fat, 3.6 times more Omega 3 and 1.7 times more Omega 6 than Raw Great Northern Beans.
• Both Great Northern Beans and French Beans offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per seven ounces.
• 7 ounces of Great Northern Beans provide inadequate amounts of Omega 6