Comparing Nutrients in 1 kilogram Cranberry Juice Cocktail VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cranberry Juice Cocktail	0%	6%	94%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cranberry Juice Cocktail	California Red Kidney Beans	Recommended Dietary Allowance
Energy	18% 520kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	NA	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	NA	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	NA	3.18% 0.54g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 123g	460% 598g	130g per day for Men 19-50 years
Sugars	157% 114g	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	71.3% 51.7g	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	% 56.8g	NA	g per day for Men 19-50 years
Sucrose	% 5.5g	NA	g per day for Men 19-50 years
Fiber	NA	655% 249g	38g per day for Men 19-50 years
Protein	0% 0g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Cranberry Juice Cocktail	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.56% 0.25mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	305% 3.97mg	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	985% 3940μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	372% 335mg	50% 45mg	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

	Cranberry Juice Cocktail	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	3% 30mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	16.7% 0.15mg	1222% 11mg	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	5% 0.4mg	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	435% 10mg	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	1.43% 10mg	579% 4050mg	700mg per day for Men 19-50 years
Potassium	5.6% 190mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	NA	58% 32μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	23.6% 874g	3.18% 118g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cranberry Juice Cocktail vs California Red Kidney Beans:

• Cranberry Juice Cocktail has 7.4 times more Vitamin C than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain more Vitamin B1, more Vitamin B2, 82.4 times more Vitamin B3, 16.3 times more Vitamin B5 and more Vitamin B6 than Cranberry Juice Cocktail.

Comparing minerals per 1 kilogram for Cranberry Juice Cocktail vs California Red Kidney Beans:

• Cranberry Juice Cocktail has 7.4 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 65 times more Calcium, 73.3 times more Copper, 233.8 times more Iron, 160 times more Magnesium, 16.7 times more Manganese, 405 times more Phosphorus, 78.4 times more Potassium and 127.5 times more Zinc than Cranberry Juice Cocktail.

Comparison of macro-nutrients per 1 kilogram:

• Raw California Red Kidney Beans contain 6.3 times more Energy, 4.9 times more Carbohydrate and more Protein than Cranberry Juice Cocktail.
• Both Cranberry Juice Cocktail as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Glucose and Sucrose in 1 kg.