Comparing Nutrients in 500 calories Canned Kidney Beans VS Cranberry sauce, whole, canned, OCEAN SPRAY

Weight per 500 calories

• Canned Kidney Beans: 595g
• Cranberry sauce, whole, canned, OCEAN SPRAY: 317g

Cranberry sauce, whole, canned, OCEAN SPRAY has 1.9 times more energy per unit of mass than Canned All Types Kidney Beans, which is above average in comparison to other foods. Canned Kidney Beans having average energy density.

Discover which food has more nutrients per 500 calories - Canned Kidney Beans or Cranberry sauce, whole, canned, OCEAN SPRAY?

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Cranberry sauce, whole, canned, OCEAN SPRAY	2%	0%	98%

Macro Nutrients

	Canned Kidney Beans	Cranberry sauce, whole, canned, OCEAN SPRAY	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.57g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	2.62% 0.84g	0.069% 0.022g	32g per day for Men 19-50 years
Omega 3	30.5% 0.49g	NA	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66.4% 86.3g	98% 128g	130g per day for Men 19-50 years
Sugars	15% 11g	137% 99g	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	0% 0g	42.3% 30.7g	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	% 0g	% 54g	g per day for Men 19-50 years
Sucrose	% 11g	% 0.32g	g per day for Men 19-50 years
Fiber	67.4% 25.6g	10% 3.8g	38g per day for Men 19-50 years
Protein	55.5% 31g	4.24% 2.37g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Cranberry sauce, whole, canned, OCEAN SPRAY	Recommended Dietary Allowance
Vitamin A	NA	0.7% 6.33μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.5% 0.69mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.4% 0.82mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	NA	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	53.6% 214μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.94% 7.14mg	3.5% 3.16mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.79% 0.12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.3% 24.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Cranberry sauce, whole, canned, OCEAN SPRAY	Recommended Dietary Allowance
Calcium	20.2% 202mg	0.95% 9.5mg	1000mg per day for Men 19-50 years
Copper	89.3% 0.8mg	5.98% 0.054mg	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	87% 6.96mg	7.9% 0.63mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	1.5% 6.33mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	8.26% 0.19mg	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	76.5% 536mg	1.8% 12.7mg	700mg per day for Men 19-50 years
Potassium	41.5% 1411mg	1.95% 66.5mg	3400mg per day for Men 19-50 years
Selenium	9.74% 5.36μg	NA	55μg per day for Men 19-50 years
Sodium	117% 1762mg	1.05% 16mg	1500mg per day for Men 19-50 years
Zinc	25% 2.74mg	0.58% 0.063mg	11mg per day for Men 19-50 years
Water	12.6% 465g	5.02% 186g	3700g per day for Men 19-50 years

Canned Kidney Beans VS Cranberry Sauce, Whole, Canned, OCEAN SPRAY Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Kidney Beans or Cranberry sauce, whole, canned, OCEAN SPRAY?

Lets compare vitamin content per 500 calories of Canned Kidney Beans vs Cranberry sauce, whole, canned, OCEAN SPRAY:

• Both Canned All Types Kidney Beans and Cranberry sauce, whole, canned, OCEAN SPRAY have similar amounts of vitamins per 500 kcal
• Both Canned All Types Kidney Beans as well as Cranberry sauce, whole, canned, OCEAN SPRAY have insufficient amounts of Vitamin C in 500 calories.

Comparing minerals per 500 calories for Canned Kidney Beans vs Cranberry sauce, whole, canned, OCEAN SPRAY:

• 500 calories of Canned Kidney Beans have 21.3 times more Calcium, 14.9 times more Copper, 11 times more Iron, 25.4 times more Magnesium, 5.3 times more Manganese, 42.3 times more Phosphorus, 21.2 times more Potassium, 111.4 times more Sodium, 43.3 times more Zinc and 2.5 times more Water than Cranberry sauce, whole, canned, OCEAN SPRAY.
• 500 calories of Cranberry sauce, whole, canned, OCEAN SPRAY lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Kidney Beans have 6.7 times more Fiber and 13.1 times more Protein than Cranberry sauce, whole, canned, OCEAN SPRAY.
• While 500 kcal of Cranberry sauce, whole, canned, OCEAN SPRAY contain 1.5 times more Carbohydrate, 9 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Cranberry sauce, whole, canned, OCEAN SPRAY offer comparable quantities of Energy per 500 calories.
• 500 calories of Cranberry sauce, whole, canned, OCEAN SPRAY provide inadequate amounts of Fiber and Protein