Comparing Nutrients in 100 grams Canned Cranberry Beans VS Boiled French Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Cranberry Beans	26%	3%	71%
Boiled French Beans	22%	5%	73%

Macro Nutrients

	Canned Cranberry Beans	Boiled French Beans	Recommended Dietary Allowance
Energy	2.86% 83kcal	4.45% 129kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.78% 0.76g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.072g	0.26% 0.083g	32g per day for Men 19-50 years
Omega 3	3.44% 0.055g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0.39% 0.066g	0.98% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.6% 15g	18.5% 24g	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	16.6% 6.3g	24.7% 9.4g	38g per day for Men 19-50 years
Protein	9.9% 5.54g	12.6% 7.05g	56g per day for Men 19-50 years

Vitamins

	Canned Cranberry Beans	Boiled 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	3.25% 0.039mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3% 0.039mg	4.77% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.15% 0.5mg	3.4% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.88% 0.14mg	4.44% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.23% 0.055mg	8.08% 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	19.3% 77μg	18.8% 75μg	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	0.89% 0.8mg	1.33% 1.2mg	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

	Canned Cranberry Beans	Boiled French Beans	Recommended Dietary Allowance
Calcium	3.4% 34mg	6.3% 63mg	1000mg per day for Men 19-50 years
Copper	15.8% 0.14mg	12.8% 0.12mg	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	19.4% 1.55mg	13.5% 1.08mg	8mg per day for Men 19-50 years
Magnesium	7.6% 32mg	13.3% 56mg	420mg per day for Men 19-50 years
Manganese	8.7% 0.2mg	16.6% 0.38mg	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	12.3% 86mg	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	7.65% 260mg	11% 370mg	3400mg per day for Men 19-50 years
Selenium	5.64% 3.1μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	22% 332mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	7.64% 0.84mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	2.1% 77.6g	1.8% 66.6g	3700g per day for Men 19-50 years

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

• Boiled French Beans contain 3.3 times more Vitamin B1, 1.6 times more Vitamin B2, 1.5 times more Vitamin B5, 1.9 times more Vitamin B6 and 1.5 times more Vitamin C than Canned Cranberry Beans.
• Both Canned Cranberry Beans and Boiled French Beans have similar amounts of Vitamin B3 and Vitamin B9 per 100 g.
• Both Canned Cranberry Beans as well as Boiled French Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

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

• Canned Cranberry Beans have 1.2 times more Copper, 1.4 times more Iron, 2.6 times more Selenium, 55.3 times more Sodium and 1.3 times more Zinc than Boiled French Beans.
• While Boiled French Beans contain 1.9 times more Calcium, 1.8 times more Magnesium, 1.9 times more Manganese and 1.4 times more Potassium than Canned Cranberry Beans.
• Both Canned Cranberry Beans and Boiled French Beans have similar amounts of Phosphorus and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled French Beans contain 1.6 times more Energy, 5.2 times more Omega 3, 1.6 times more Carbohydrate, 1.5 times more Fiber and 1.3 times more Protein than Canned Cranberry Beans.
• Both Canned Cranberry Beans as well as Boiled French Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.