Comparing Nutrients in 100 grams Boiled French Beans with Salt VS Boiled Great Northern Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled French Beans with Salt	22%	5%	73%
Boiled Great Northern Beans with Salt	27%	3%	70%

Macro Nutrients

	Boiled French Beans with Salt	Boiled Great Northern Beans with Salt	Recommended Dietary Allowance
Energy	4.45% 129kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.76g	0.46% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	5.25% 0.084g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.5% 24g	16.2% 21g	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	24.7% 9.4g	18.4% 7g	38g per day for Men 19-50 years
Protein	12.6% 7.05g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Boiled French Beans with Salt	Boiled Great Northern Beans with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.77% 0.062mg	4.54% 0.059mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.55mg	4.26% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.44% 0.22mg	5.32% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.08% 0.11mg	9% 0.12mg	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	18.8% 75μg	25.5% 102μg	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	1.33% 1.2mg	1.44% 1.3mg	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

	Boiled French Beans with Salt	Boiled Great Northern Beans with Salt	Recommended Dietary Allowance
Calcium	6.3% 63mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	12.8% 0.12mg	27.4% 0.25mg	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	13.5% 1.08mg	26.6% 2.13mg	8mg per day for Men 19-50 years
Magnesium	13.3% 56mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	16.6% 0.38mg	22.5% 0.52mg	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	14.6% 102mg	23.6% 165mg	700mg per day for Men 19-50 years
Potassium	11% 370mg	11.5% 391mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	7.45% 4.1μg	55μg per day for Men 19-50 years
Sodium	16% 242mg	16% 238mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	8% 0.88mg	11mg per day for Men 19-50 years
Water	1.8% 66.6g	1.86% 69g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled French Beans with Salt vs Boiled Great Northern Beans with Salt:

• Boiled Great Northern Beans with Salt contain 1.4 times more Vitamin B9 than Boiled French Beans with Salt.
• Both Boiled French Beans with Salt and Boiled Great Northern Beans with Salt have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin C per 100 g.
• Both Boiled French Beans with Salt as well as Boiled Great Northern Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled French Beans with Salt vs Boiled Great Northern Beans with Salt:

• Boiled Great Northern Beans with Salt contain 2.1 times more Copper, 2 times more Iron, 1.4 times more Manganese, 1.6 times more Phosphorus, 3.4 times more Selenium and 1.4 times more Zinc than Boiled French Beans with Salt.
• Both Boiled French Beans with Salt and Boiled Great Northern Beans with Salt have similar amounts of Calcium, Magnesium, Potassium, Sodium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled French Beans with Salt have 3.4 times more Omega 3 and 1.3 times more Fiber than Boiled Great Northern Beans with Salt.
• Both Boiled French Beans with Salt and Boiled Great Northern Beans with Salt have similar amounts of Energy, Carbohydrate and Protein per 100 g.
• Both Boiled French Beans with Salt as well as Boiled Great Northern Beans with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.