Comparing Nutrients in 14 ounces Cranberry Juice VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cranberry Juice	3%	2%	95%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Cranberry Juice	Red Kidney Beans	Recommended Dietary Allowance
Energy	6.3% 183kcal	46% 1338kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	4.34% 4.2g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	6.95% 0.11g	89% 1.42g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	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	37.2% 48.4g	187% 243g	130g per day for Men 19-50 years
Sugars	66.2% 48g	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	3.9% 2.84g	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	% 10.7g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	1.04% 0.4g	159% 60.3g	38g per day for Men 19-50 years
Protein	2.76% 1.55g	160% 89.4g	56g per day for Men 19-50 years

Vitamins

	Cranberry Juice	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.98% 0.036mg	201% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.5% 0.071mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.26% 0.36mg	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	16% 0.21mg	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	0.99% 3.97μg	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	41% 37mg	20% 18mg	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	31.8% 4.76mg	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17% 20.2μg	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberry Juice	Red Kidney Beans	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	24.3% 0.22mg	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	12.4% 0.99mg	332% 26.6mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	130% 548mg	420mg per day for Men 19-50 years
Manganese	36.4% 0.84mg	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	7.37% 51.6mg	230% 1611mg	700mg per day for Men 19-50 years
Potassium	9% 306mg	159% 5394mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	101% 11mg	11mg per day for Men 19-50 years
Water	9.35% 346g	1.26% 46.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cranberry Juice VS Red Kidney Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Cranberry Juice 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 Cranberry Juice vs Red Kidney Beans:

• 14 ounces of Cranberry Juice have 2.1 times more Vitamin C and 5.7 times more Vitamin E than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 67.6 times more Vitamin B1, 11.9 times more Vitamin B2, 23.2 times more Vitamin B3, 7.6 times more Vitamin B6 and 394 times more Vitamin B9 than Unsweetened Cranberry Juice.
• Both Cranberry Juice and Red Kidney Beans provide similar amounts of Vitamin K per 14 ounces.
• 14 ounces of Cranberry Juice have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9
• 14 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Unsweetened Cranberry Juice as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cranberry Juice vs Red Kidney Beans:

• 14 ounces of Cranberry Juice have 7.4 times more Water than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 10.4 times more Calcium, 12.7 times more Copper, 26.8 times more Iron, 23 times more Magnesium, 5.3 times more Manganese, 31.2 times more Phosphorus, 17.6 times more Potassium, 32 times more Selenium and 27.9 times more Zinc than Unsweetened Cranberry Juice.
• 14 ounces of Cranberry Juice lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cranberry Juice have 5.8 times more Sugars than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 7.3 times more Energy, 12.8 times more Omega 3, 5 times more Carbohydrate, 152 times more Fiber and 57.8 times more Protein than Unsweetened Cranberry Juice.
• 14 ounces of Cranberry Juice provide inadequate amounts of Energy, Omega 3, Fiber and Protein
• Both Unsweetened Cranberry Juice as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in 14 ounces.