Comparing Nutrients in 100 grams Cranberry Beans VS French Beans

Macros Ratio

	Protein	Fat	Carbs
Cranberry Beans	27%	3%	70%
French Beans	22%	5%	73%

Macro Nutrients

	Cranberry Beans	French Beans	Recommended Dietary Allowance
Energy	11.6% 335kcal	12% 343kcal	2900kcal per day for Men 19-50 years
Fat	1.27% 1.23g	2.1% 2.02g	97g per day for Men 19-50 years
Saturated Fat	0.99% 0.32g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 60g	49.3% 64g	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	65% 24.7g	66.3% 25g	38g per day for Men 19-50 years
Protein	41% 23g	33.6% 19g	56g per day for Men 19-50 years

Vitamins

	Cranberry 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	62.3% 0.75mg	44.6% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.1% 1.46mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.8% 0.31mg	31% 0.4mg	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	151% 604μg	100% 399μg	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	5.1% 4.6mg	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	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

	Cranberry Beans	French Beans	Recommended Dietary Allowance
Calcium	12.7% 127mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	88.2% 0.79mg	49% 0.44mg	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	62.5% 5mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	37% 156mg	44.8% 188mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	52% 1.2mg	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	53% 372mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	39% 1332mg	38.7% 1316mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	23.5% 13μg	55μg per day for Men 19-50 years
Sodium	0.4% 6mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	33% 3.63mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	0.33% 12.4g	0.29% 10.8g	3700g per day for Men 19-50 years

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

• Raw Cranberry Beans have 1.4 times more Vitamin B1 and 1.5 times more Vitamin B9 than Raw French Beans.
• While Raw French Beans contain 1.4 times more Vitamin B3, 1.3 times more Vitamin B6 and more Vitamin C than Raw Cranberry Beans.
• Both Raw Cranberry Beans and Raw French Beans have similar amounts of Vitamin B2 and Vitamin B5 per 100 g.
• Both Raw Cranberry Beans as well as Raw French Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

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

• Raw Cranberry Beans have 1.8 times more Copper, 1.5 times more Iron, 1.2 times more Phosphorus and 1.9 times more Zinc than Raw French Beans.
• While Raw French Beans contain 1.5 times more Calcium, 1.3 times more Manganese and 3 times more Sodium than Raw Cranberry Beans.
• Both Raw Cranberry Beans and Raw French Beans have similar amounts of Magnesium, Potassium and Selenium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Cranberry Beans have 1.2 times more Protein than Raw French Beans.
• While Raw French Beans contain 1.6 times more Fat, 3.2 times more Omega 3 and 1.5 times more Omega 6 than Raw Cranberry Beans.
• Both Raw Cranberry Beans and Raw French Beans have similar amounts of Energy, Carbohydrate and Fiber per 100 g.
• Both Raw Cranberry Beans as well as Raw French Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.