Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Cranberry Juice

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cranberry Juice	3%	2%	95%

Macro Nutrients

	Boiled Kidney Beans	Cranberry Juice	Recommended Dietary Allowance
Energy	43.8% 1270kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	1.34% 1.3g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	0.31% 0.1g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	17.5% 0.28g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	94% 122g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	167% 121g	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	9.86% 7.15g	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	% 27g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	168% 64g	2.63% 1g	38g per day for Men 19-50 years
Protein	155% 86.7g	6.96% 3.9g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cranberry Juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	7.5% 0.09mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	40% 0.52mg	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	325% 1300μg	2.5% 10μg	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	13.3% 12mg	103% 93mg	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	2% 0.3mg	80% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	42.5% 51μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cranberry Juice	Recommended Dietary Allowance
Calcium	35% 350mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	61% 0.55mg	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	278% 22mg	31.3% 2.5mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	92% 2.1mg	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	197% 1380mg	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	22.6% 770mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	18% 669g	23.5% 871g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Kidney Beans vs Cranberry Juice:

• Boiled All Types Kidney Beans have 17.8 times more Vitamin B1, 3.2 times more Vitamin B2, 6.4 times more Vitamin B3, 2.3 times more Vitamin B6, 130 times more Vitamin B9 and 1.6 times more Vitamin K than Unsweetened Cranberry Juice.
• While Unsweetened Cranberry Juice contains 7.8 times more Vitamin C and 40 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Unsweetened Cranberry Juice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Cranberry Juice:

• Boiled All Types Kidney Beans have 4.4 times more Calcium, 3.9 times more Copper, 8.9 times more Iron, 7 times more Magnesium, 2 times more Manganese, 10.6 times more Phosphorus, 5.3 times more Potassium, 11 times more Selenium and 10 times more Zinc than Unsweetened Cranberry Juice.
• While Unsweetened Cranberry Juice contains 1.3 times more Water than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 2.8 times more Energy, 6.1 times more Omega 3, 1.9 times more Carbohydrate, 64 times more Fiber and 22.2 times more Protein than Unsweetened Cranberry Juice.
• While Unsweetened Cranberry Juice contains 37.8 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Unsweetened Cranberry Juice have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.