Comparing Nutrients in 100 grams Canned Beans VS Cranberry Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Beans	18%	3%	79%
Cranberry Beans	27%	3%	70%

Macro Nutrients

	Canned Beans	Cranberry Beans	Recommended Dietary Allowance
Energy	3.24% 94kcal	11.6% 335kcal	2900kcal per day for Men 19-50 years
Fat	0.38% 0.37g	1.27% 1.23g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.99% 0.32g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.055g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21g	46% 60g	130g per day for Men 19-50 years
Sugars	11% 7.96g	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	2.15% 1.56g	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	% 1.6g	NA	g per day for Men 19-50 years
Sucrose	% 4.8g	NA	g per day for Men 19-50 years
Fiber	10.8% 4.1g	65% 24.7g	38g per day for Men 19-50 years
Protein	8.5% 4.75g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Canned Beans	Cranberry Beans	Recommended Dietary Allowance
Vitamin A	0.56% 5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8% 0.096mg	62.3% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3% 0.039mg	16.4% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.68% 0.43mg	9.1% 1.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.32% 0.22mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.46% 0.084mg	23.8% 0.31mg	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	3% 12μg	151% 604μg	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	0% 0mg	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	1% 0.15mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.67% 0.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Beans	Cranberry Beans	Recommended Dietary Allowance
Calcium	3.4% 34mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	16% 0.15mg	88.2% 0.79mg	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	15% 1.2mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	37% 156mg	420mg per day for Men 19-50 years
Manganese	4.74% 0.11mg	40% 0.92mg	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	10.6% 74mg	53% 372mg	700mg per day for Men 19-50 years
Potassium	6.6% 224mg	39% 1332mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	23% 343mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	20.7% 2.28mg	33% 3.63mg	11mg per day for Men 19-50 years
Water	1.95% 72g	0.33% 12.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Beans VS Cranberry Beans per 100 g

Compare the macro and micronutrient content in 100 g of Canned Beans versus 100 g of Cranberry Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Canned Beans vs Cranberry Beans:

• 100 g of Raw Cranberry Beans contain 7.8 times more Vitamin B1, 5.5 times more Vitamin B2, 3.4 times more Vitamin B3, 3.5 times more Vitamin B5, 3.7 times more Vitamin B6 and 50.3 times more Vitamin B9 than Canned Beans with Salt.
• Both Canned Beans with Salt as well as Raw Cranberry Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Canned Beans vs Cranberry Beans:

• 100 grams of Canned Beans have 57.2 times more Sodium than Cranberry Beans.
• While 100 g of Raw Cranberry Beans contain 3.7 times more Calcium, 5.5 times more Copper, 4.2 times more Iron, 5.8 times more Magnesium, 8.4 times more Manganese, 5 times more Phosphorus, 5.9 times more Potassium, 2.5 times more Selenium and 1.6 times more Zinc than Canned Beans with Salt.

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Cranberry Beans contain 3.6 times more Energy, 16 times more Omega 3, 2.8 times more Carbohydrate, 6 times more Fiber and 4.8 times more Protein than Canned Beans with Salt.
• 100 grams of Canned Beans provide inadequate amounts of Omega 3
• Both Canned Beans with Salt as well as Raw Cranberry Beans provide inadequate amounts of Omega 6 in 100 grams.