Comparing Nutrients in 100 calories California Red Kidney Beans VS Cranberry sauce, whole, canned, OCEAN SPRAY

Weight per 100 calories

• California Red Kidney Beans: 30.3g
• Cranberry sauce, whole, canned, OCEAN SPRAY: 63.3g

California Red Kidney Beans have 2.1 times more energy per 100g than Cranberry sauce, whole, canned, OCEAN SPRAY. It has high energy density when compared to other foods. Cranberry sauce, whole, canned, OCEAN SPRAY having above average energy density.

Discover which food has more nutrients per 100 calories - California Red Kidney Beans or Cranberry sauce, whole, canned, OCEAN SPRAY?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cranberry sauce, whole, canned, OCEAN SPRAY	2%	0%	98%

Macro Nutrients

	California Red Kidney Beans	Cranberry sauce, whole, canned, OCEAN SPRAY	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.078% 0.076g	0.033% 0.032g	97g per day for Men 19-50 years
Saturated Fat	0.034% 0.011g	0.014% 0.004g	32g per day for Men 19-50 years
Omega 3	1.6% 0.025g	NA	1.6g per day for Men 19-50 years
Omega 6	0.096% 0.016g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	19.7% 25.6g	130g per day for Men 19-50 years
Sugars	NA	27.3% 20g	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	8.47% 6.14g	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	% 11g	g per day for Men 19-50 years
Sucrose	NA	% 0.063g	g per day for Men 19-50 years
Fiber	20% 7.55g	2% 0.76g	38g per day for Men 19-50 years
Protein	13% 7.4g	0.85% 0.47g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cranberry sauce, whole, canned, OCEAN SPRAY	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.14% 1.27μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.4% 0.16mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.1% 0.066mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.62mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.73% 0.24mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.25% 0.12mg	NA	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	30% 119μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.5% 1.36mg	0.7% 0.63mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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

	California Red Kidney Beans	Cranberry sauce, whole, canned, OCEAN SPRAY	Recommended Dietary Allowance
Calcium	5.9% 59mg	0.19% 1.9mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	1.2% 0.011mg	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	35.4% 2.83mg	1.6% 0.13mg	8mg per day for Men 19-50 years
Magnesium	11.5% 48.5mg	0.3% 1.27mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	1.65% 0.038mg	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	17.5% 123mg	0.36% 2.53mg	700mg per day for Men 19-50 years
Potassium	13.3% 452mg	0.39% 13.3mg	3400mg per day for Men 19-50 years
Selenium	1.76% 0.97μg	NA	55μg per day for Men 19-50 years
Sodium	0.22% 3.33mg	0.21% 3.16mg	1500mg per day for Men 19-50 years
Zinc	7.02% 0.77mg	0.12% 0.013mg	11mg per day for Men 19-50 years
Water	0.096% 3.56g	1% 37g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Cranberry Sauce, Whole, Canned, OCEAN SPRAY Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - California Red Kidney Beans or Cranberry sauce, whole, canned, OCEAN SPRAY?

Lets compare vitamin content per 100 calories of California Red Kidney Beans vs Cranberry sauce, whole, canned, OCEAN SPRAY:

• Both Raw California Red Kidney Beans and Cranberry sauce, whole, canned, OCEAN SPRAY have similar amounts of vitamins per 100 kcal
• Both Raw California Red Kidney Beans as well as Cranberry sauce, whole, canned, OCEAN SPRAY have insufficient amounts of Vitamin A and Vitamin C in 100 calories.

Comparing minerals per 100 calories for California Red Kidney Beans vs Cranberry sauce, whole, canned, OCEAN SPRAY:

• 100 calories of California Red Kidney Beans have 31.1 times more Calcium, 31 times more Copper, 22.4 times more Iron, 38.3 times more Magnesium, 8 times more Manganese, 48.5 times more Phosphorus, 34 times more Potassium and 61 times more Zinc than Cranberry sauce, whole, canned, OCEAN SPRAY.
• 100 calories of Cranberry sauce, whole, canned, OCEAN SPRAY lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of California Red Kidney Beans have 9.9 times more Fiber and 15.6 times more Protein than Cranberry sauce, whole, canned, OCEAN SPRAY.
• While 100 kcal of Cranberry sauce, whole, canned, OCEAN SPRAY contain 1.4 times more Carbohydrate than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cranberry sauce, whole, canned, OCEAN SPRAY offer comparable quantities of Energy per 100 calories.
• 100 calories of Cranberry sauce, whole, canned, OCEAN SPRAY provide inadequate amounts of Fiber and Protein