Comparing Nutrients in 1 pound Canned Baked Beans VS Cranberry Juice

Macros Ratio

	Protein	Fat	Carbs
Canned Baked Beans	18%	3%	79%
Cranberry Juice	3%	2%	95%

Macro Nutrients

	Canned Baked Beans	Cranberry Juice	Recommended Dietary Allowance
Energy	16.4% 476kcal	7.2% 209kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	0.61% 0.59g	97g per day for Men 19-50 years
Saturated Fat	1.46% 0.47g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.42g	1.12% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71.5% 93g	42.6% 55.3g	130g per day for Men 19-50 years
Sugars	48.7% 35.3g	75.7% 55g	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	4.47% 3.24g	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	% 12.2g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	65.7% 25g	1.2% 0.45g	38g per day for Men 19-50 years
Protein	39% 21.8g	3.16% 1.77g	56g per day for Men 19-50 years

Vitamins

	Canned Baked Beans	Cranberry Juice	Recommended Dietary Allowance
Vitamin A	2.5% 22.7μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	3.4% 0.041mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	6.3% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.95mg	2.58% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	18% 0.24mg	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	27.2% 109μg	1.13% 4.54μg	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	15.6% 14mg	47% 42mg	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	4.54% 0.68mg	36.3% 5.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.02% 3.63μg	19.3% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Baked Beans	Cranberry Juice	Recommended Dietary Allowance
Calcium	22.7% 227mg	3.63% 36.3mg	1000mg per day for Men 19-50 years
Copper	104% 0.93mg	27.7% 0.25mg	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	16.4% 1.3mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	6.48% 27.2mg	420mg per day for Men 19-50 years
Manganese	NA	41.6% 0.96mg	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	67.4% 472mg	8.42% 59mg	700mg per day for Men 19-50 years
Potassium	39.5% 1343mg	10.3% 349mg	3400mg per day for Men 19-50 years
Selenium	37% 20.4μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	57.7% 6.35mg	4.12% 0.45mg	11mg per day for Men 19-50 years
Water	8.9% 329g	10.7% 395g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Baked Beans VS Cranberry Juice per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Baked Beans versus 1 lb of Cranberry Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Baked Beans vs Cranberry Juice:

• 1 pound of Canned Baked Beans has 16.7 times more Vitamin B1, 3.3 times more Vitamin B2, 4.7 times more Vitamin B3, 2.5 times more Vitamin B6 and 24 times more Vitamin B9 than Cranberry Juice.
• While 1 lb of Unsweetened Cranberry Juice contains 3 times more Vitamin C, 8 times more Vitamin E and 6.4 times more Vitamin K than Canned Baked Beans no Salt.
• 1 pound of Canned Baked Beans have insufficient amounts of Vitamin E and Vitamin K
• 1 pound of Cranberry Juice have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9
• Both Canned Baked Beans no Salt as well as Unsweetened Cranberry Juice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Baked Beans vs Cranberry Juice:

• 1 pound of Canned Baked Beans has 6.3 times more Calcium, 3.7 times more Copper, 5.3 times more Magnesium, 8 times more Phosphorus, 3.8 times more Potassium, 45 times more Selenium and 14 times more Zinc than Cranberry Juice.
• Both Canned Baked Beans and Cranberry Juice contain similar levels of Iron per one pound.
• 1 pound of Cranberry Juice lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Baked Beans has 2.3 times more Energy, 2.8 times more Omega 3, 1.7 times more Carbohydrate, 55 times more Fiber and 12.3 times more Protein than Cranberry Juice.
• While 1 lb of Unsweetened Cranberry Juice contains 1.6 times more Sugars than Canned Baked Beans no Salt.
• 1 pound of Cranberry Juice provide inadequate amounts of Energy, Omega 3, Fiber and Protein
• Both Canned Baked Beans no Salt as well as Unsweetened Cranberry Juice provide inadequate amounts of Omega 6 in one pound.