Comparing Nutrients in 500 calories Cranberry Juice VS Canned Kidney Beans

Weight per 500 calories

• Cranberry Juice: 1087g
• Canned Kidney Beans: 595g

Canned All Types Kidney Beans have 1.8 times more energy per unit of mass than Unsweetened Cranberry Juice, which is average in comparison to other foods. Cranberry Juice having low energy density.

Which food has more nutrients per 500 calories - Cranberry Juice or Canned Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Cranberry Juice	3%	2%	95%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Cranberry Juice	Canned Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.46% 1.4g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	2.62% 0.84g	32g per day for Men 19-50 years
Omega 3	19% 0.3g	30.5% 0.49g	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	3.7% 0.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	102% 133g	66.4% 86.3g	130g per day for Men 19-50 years
Sugars	181% 132g	15% 11g	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	10.7% 7.77g	0% 0g	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	% 29.3g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 11g	g per day for Men 19-50 years
Fiber	2.86% 1.1g	67.4% 25.6g	38g per day for Men 19-50 years
Protein	7.57% 4.24g	55.5% 31g	56g per day for Men 19-50 years

Vitamins

	Cranberry Juice	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	2.4% 21.7μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.15% 0.098mg	57.5% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.5% 0.57mg	34% 0.44mg	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	2.7% 11μg	53.6% 214μg	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	112% 101mg	7.94% 7.14mg	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	87% 13mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46% 55.4μg	20.3% 24.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberry Juice	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	8.7% 87mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	66.4% 0.6mg	89.3% 0.8mg	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	34% 2.7mg	87% 6.96mg	8mg per day for Men 19-50 years
Magnesium	15.5% 65.2mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	43.5% 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	20% 141mg	76.5% 536mg	700mg per day for Men 19-50 years
Potassium	24.6% 837mg	41.5% 1411mg	3400mg per day for Men 19-50 years
Selenium	1.98% 1.1μg	9.74% 5.36μg	55μg per day for Men 19-50 years
Sodium	1.45% 21.7mg	117% 1762mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	25.6% 947g	12.6% 465g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cranberry Juice vs Canned Kidney Beans:

• Unsweetened Cranberry Juice has 1.3 times more Vitamin B6, 14.2 times more Vitamin C, 109.6 times more Vitamin E and 2.3 times more Vitamin K than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 7.1 times more Vitamin B1, 1.6 times more Vitamin B2, 2.5 times more Vitamin B3 and 19.7 times more Vitamin B9 than Unsweetened Cranberry Juice.
• Both Unsweetened Cranberry Juice as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cranberry Juice vs Canned Kidney Beans:

• Unsweetened Cranberry Juice has 2.3 times more Manganese and 2 times more Water than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.3 times more Calcium, 1.3 times more Copper, 2.6 times more Iron, 2.5 times more Magnesium, 3.8 times more Phosphorus, 1.7 times more Potassium, 4.9 times more Selenium, 81 times more Sodium and 2.5 times more Zinc than Unsweetened Cranberry Juice.

Comparison of macro-nutrients per 500 calories:

• Unsweetened Cranberry Juice has 1.5 times more Carbohydrate, 11.9 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.6 times more Omega 3, 23.5 times more Fiber and 7.3 times more Protein than Unsweetened Cranberry Juice.
• Both Unsweetened Cranberry Juice and Canned All Types Kidney Beans have similar amounts of Energy per 500 kcal.
• Both Unsweetened Cranberry Juice as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.