Comparing Nutrients in 14 ounces Canned Cranberry-orange Relish VS 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	24.4% 706kcal	46% 1338kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	4.34% 4.2g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	NA	89% 1.42g	1.6g per day for Men 19-50 years
Omega 6	NA	5.32% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	141% 183g	187% 243g	130g per day for Men 19-50 years
Sugars	NA	11.5% 8.33g	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	159% 60.3g	38g per day for Men 19-50 years
Protein	2.13% 1.2g	160% 89.4g	56g per day for Men 19-50 years

Vitamins

	Canned Cranberry-orange Relish	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	201% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	52.3% 8.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	121% 1.58mg	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	391% 1564μg	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	79.4% 71.4mg	20% 18mg	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	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Cranberry-orange Relish	Red Kidney Beans	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	308% 2.77mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.22% 8.73μg	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	9.92% 0.79mg	332% 26.6mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	130% 548mg	420mg per day for Men 19-50 years
Manganese	NA	192% 4.4mg	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	4.54% 31.8mg	230% 1611mg	700mg per day for Men 19-50 years
Potassium	4.44% 151mg	159% 5394mg	3400mg per day for Men 19-50 years
Selenium	NA	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	8.47% 127mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	NA	101% 11mg	11mg per day for Men 19-50 years
Water	5.7% 211g	1.26% 46.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Cranberry-orange Relish VS Red Kidney Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Cranberry-orange Relish versus 14 oz of Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Cranberry-orange Relish vs Red Kidney Beans:

• 14 ounces of Canned Cranberry-orange Relish have 4 times more Vitamin C than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 20.3 times more Vitamin B1, 10.8 times more Vitamin B2 and 21.1 times more Vitamin B3 than Canned Cranberry-orange Relish.
• 14 ounces of Canned Cranberry-orange Relish have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Canned Cranberry-orange Relish as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Canned Cranberry-orange Relish vs Red Kidney Beans:

• 14 ounces of Canned Cranberry-orange Relish have 2.7 times more Sodium than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 7.5 times more Calcium, 17.5 times more Copper, 33.5 times more Iron, 34.5 times more Magnesium, 50.8 times more Phosphorus and 35.8 times more Potassium than Canned Cranberry-orange Relish.
• 14 ounces of Canned Cranberry-orange Relish lack sufficient amounts of Calcium, Magnesium, Phosphorus and Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Red Kidney Beans contain 1.9 times more Energy, 1.3 times more Carbohydrate, more Fiber and 75.1 times more Protein than Canned Cranberry-orange Relish.
• 14 ounces of Canned Cranberry-orange Relish provide inadequate amounts of Fiber and Protein