Comparing Nutrients in 100 grams 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	11.7% 339kcal	12% 343kcal	2900kcal per day for Men 19-50 years
Fat	1.18% 1.14g	2.1% 2.02g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	13.3% 0.21g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	1.55% 0.26g	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	48% 62.4g	49.3% 64g	130g per day for Men 19-50 years
Sugars	3.1% 2.26g	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	53% 20g	66.3% 25g	38g per day for Men 19-50 years
Protein	39% 22g	33.6% 19g	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	54.4% 0.65mg	44.6% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.2% 0.24mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.2% 1.96mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.4% 0.45mg	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	121% 482μg	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	5.9% 5.3mg	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	1.47% 0.22mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5% 6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Great Northern Beans	French Beans	Recommended Dietary Allowance
Calcium	17.5% 175mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	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	68.4% 5.47mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	45% 189mg	44.8% 188mg	420mg per day for Men 19-50 years
Manganese	62% 1.42mg	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	64% 447mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	40.8% 1387mg	38.7% 1316mg	3400mg per day for Men 19-50 years
Selenium	23.5% 13μg	23.5% 13μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	0.29% 10.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Great Northern Beans VS French Beans per 100 g

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

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

• 100 grams 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 100 grams.
• Both Raw Great Northern Beans as well as Raw French Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams 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 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g 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 100 grams.
• 100 grams of Great Northern Beans provide inadequate amounts of Omega 6