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

Weight per 100 calories

• Canned Cranberry-orange Relish: 56.2g
• Royal Red Kidney Beans: 30.4g

Raw Royal Red Kidney Beans have 1.8 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 Royal Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Canned Cranberry-orange Relish	1%	0%	99%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Canned Cranberry-orange Relish	Royal 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	0.14% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.021% 0.007g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	NA	2.9% 0.046g	1.6g per day for Men 19-50 years
Omega 6	NA	0.17% 0.029g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	13.6% 17.7g	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	0% 0g	20% 7.57g	38g per day for Men 19-50 years
Protein	0.3% 0.17g	13.7% 7.7g	56g per day for Men 19-50 years

Vitamins

	Canned Cranberry-orange Relish	Royal 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	9.88% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.86% 0.011mg	5.6% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.35% 0.056mg	4% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.74% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	9.26% 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	30% 119μg	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% 1.37mg	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	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

	Canned Cranberry-orange Relish	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	0.62% 6.18mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	2.5% 0.022mg	33.8% 0.3mg	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	1.4% 0.11mg	33% 2.64mg	8mg per day for Men 19-50 years
Magnesium	0.54% 2.25mg	10% 42mg	420mg per day for Men 19-50 years
Manganese	NA	14.7% 0.34mg	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	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	0.63% 21.3mg	12% 409mg	3400mg per day for Men 19-50 years
Selenium	NA	1.77% 0.97μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.26% 3.95mg	1500mg per day for Men 19-50 years
Zinc	NA	7.35% 0.81mg	11mg per day for Men 19-50 years
Water	0.81% 30g	0.098% 3.6g	3700g per day for Men 19-50 years

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

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

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

• 100 calories of Canned Cranberry-orange Relish have 7.4 times more Vitamin C than Royal Red Kidney Beans.
• While 100 kcal of Raw Royal Red Kidney Beans contain 7 times more Vitamin B1, 6.5 times more Vitamin B2 and 11.4 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 Royal Red Kidney Beans have insufficient amounts of Vitamin C
• Both Canned Cranberry-orange Relish as well as Raw Royal 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 Royal Red Kidney Beans:

• 100 kcal of Raw Royal Red Kidney Beans contain 6.4 times more Calcium, 13.5 times more Copper, 23.5 times more Iron, 18.7 times more Magnesium, 27.5 times more Phosphorus and 19.2 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 1.5 times more Carbohydrate than Royal Red Kidney Beans.
• While 100 kcal of Raw Royal Red Kidney Beans contain more Fiber and 45.7 times more Protein than Canned Cranberry-orange Relish.
• Both Canned Cranberry-orange Relish and Royal 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