Comparing Nutrients in 100 calories Canned Cranberry-orange Relish VS Red Kidney Beans

Weight per 100 calories

• Canned Cranberry-orange Relish: 56.2g
• Red Kidney Beans: 29.7g

Raw Red Kidney Beans have 1.9 times more energy per unit of mass than Canned Cranberry-orange Relish, which is high in comparison to other foods. Canned Cranberry-orange Relish having above average energy density.

Discover which food has more nutrients per 100 calories - Canned Cranberry-orange Relish or Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Canned Cranberry-orange Relish	1%	0%	99%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Canned Cranberry-orange Relish	Red Kidney Beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.058% 0.056g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	0.021% 0.007g	0.14% 0.046g	32g per day for Men 19-50 years
Omega 3	NA	6.64% 0.11g	1.6g per day for Men 19-50 years
Omega 6	NA	0.4% 0.068g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	14% 18g	130g per day for Men 19-50 years
Sugars	NA	0.86% 0.62g	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	0% 0g	12% 4.5g	38g per day for Men 19-50 years
Protein	0.3% 0.17g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	Canned Cranberry-orange Relish	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.25% 2.25μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.4% 0.017mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.86% 0.011mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.35% 0.056mg	3.9% 0.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.63% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	9.06% 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	NA	29.2% 117μg	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	11.2% 10mg	1.5% 1.34mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.42% 0.062mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.4% 1.66μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Cranberry-orange Relish	Red Kidney Beans	Recommended Dietary Allowance
Calcium	0.62% 6.18mg	2.46% 24.6mg	1000mg per day for Men 19-50 years
Copper	2.5% 0.022mg	23% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.016% 0.65μg	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	1.4% 0.11mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	0.54% 2.25mg	9.75% 41mg	420mg per day for Men 19-50 years
Manganese	NA	14.3% 0.33mg	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	0.64% 4.5mg	17.2% 120mg	700mg per day for Men 19-50 years
Potassium	0.63% 21.3mg	12% 403mg	3400mg per day for Men 19-50 years
Selenium	NA	1.73% 0.95μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.24% 3.56mg	1500mg per day for Men 19-50 years
Zinc	NA	7.53% 0.83mg	11mg per day for Men 19-50 years
Water	0.81% 30g	0.094% 3.5g	3700g per day for Men 19-50 years

Canned Cranberry-orange Relish VS Red Kidney Beans Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Canned Cranberry-orange Relish or Red Kidney Beans?

Lets compare vitamin content per 100 calories of Canned Cranberry-orange Relish vs Red Kidney Beans:

• 100 calories of Canned Cranberry-orange Relish have 7.6 times more Vitamin C than Red Kidney Beans.
• While 100 kcal of Raw Red Kidney Beans contain 10.7 times more Vitamin B1, 5.7 times more Vitamin B2 and 11.1 times more Vitamin B3 than Canned Cranberry-orange Relish.
• 100 calories of Canned Cranberry-orange Relish have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B3
• 100 calories of Red Kidney Beans have insufficient amounts of Vitamin C
• Both Canned Cranberry-orange Relish as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in 100 calories.

Comparing minerals per 100 calories for Canned Cranberry-orange Relish vs Red Kidney Beans:

• 100 kcal of Raw Red Kidney Beans contain 4 times more Calcium, 9.2 times more Copper, 17.7 times more Iron, 18.2 times more Magnesium, 26.8 times more Phosphorus and 18.9 times more Potassium than Canned Cranberry-orange Relish.
• 100 calories of Canned Cranberry-orange Relish lack sufficient amounts of Calcium, Iron, Magnesium, Phosphorus and Potassium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Canned Cranberry-orange Relish have 1.4 times more Carbohydrate than Red Kidney Beans.
• While 100 kcal of Raw Red Kidney Beans contain more Fiber and 39.7 times more Protein than Canned Cranberry-orange Relish.
• Both Canned Cranberry-orange Relish and Red Kidney Beans offer comparable quantities of Energy per 100 calories.
• 100 calories of Canned Cranberry-orange Relish provide inadequate amounts of Fiber and Protein