Comparing Nutrients in 5 ounces Boiled Kidney Beans VS Cranberry-grape Juice Drink, Bottled

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cranberry-grape Juice Drink, Bottled	1%	2%	97%

Macro Nutrients

	Boiled Kidney Beans	Cranberry-grape Juice Drink, Bottled	Recommended Dietary Allowance
Energy	6.2% 180kcal	2.74% 79.4kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.15% 0.047g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	NA	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	0.19% 0.033g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.3g	15.3% 20g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	24% 9.07g	0.37% 0.14g	38g per day for Men 19-50 years
Protein	22% 12.3g	0.51% 0.28g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cranberry-grape Juice Drink, Bottled	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	1.2% 0.014mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	1.96% 0.026mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	1.06% 0.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	1.5% 0.075mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	3.05% 0.04mg	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	46% 184μg	0.35% 1.4μg	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	1.9% 1.7mg	50.4% 45.4mg	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	0.28% 0.043mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cranberry-grape Juice Drink, Bottled	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	1.13% 11.3mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	1.1% 0.01mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.3% 92μg	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	39.3% 3.15mg	0.18% 0.014mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	1% 4.25mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	9.74% 0.22mg	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	28% 196mg	0.81% 5.67mg	700mg per day for Men 19-50 years
Potassium	17% 574mg	1% 34mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	0.52% 0.057mg	11mg per day for Men 19-50 years
Water	2.56% 95g	3.28% 121g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Kidney Beans vs Cranberry-grape Juice Drink, Bottled:

• Boiled All Types Kidney Beans have 16 times more Vitamin B1, 3.2 times more Vitamin B2, 4.8 times more Vitamin B3, 4.2 times more Vitamin B5, 4.3 times more Vitamin B6 and 130 times more Vitamin B9 than Cranberry-grape Juice Drink, Bottled.
• While Cranberry-grape Juice Drink, Bottled contains 26.7 times more Vitamin C than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Cranberry-grape Juice Drink, Bottled have insufficient amounts of Vitamin A and Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Boiled Kidney Beans vs Cranberry-grape Juice Drink, Bottled:

• Boiled All Types Kidney Beans have 4.4 times more Calcium, 30.9 times more Copper, 222 times more Iron, 14 times more Magnesium, 2.7 times more Manganese, 34.5 times more Phosphorus, 16.9 times more Potassium, more Selenium and 25 times more Zinc than Cranberry-grape Juice Drink, Bottled.
• While Cranberry-grape Juice Drink, Bottled contains 1.3 times more Water than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• Boiled All Types Kidney Beans have 2.3 times more Energy, 1.6 times more Carbohydrate, 64 times more Fiber and 43.4 times more Protein than Cranberry-grape Juice Drink, Bottled.
• Both Boiled All Types Kidney Beans as well as Cranberry-grape Juice Drink, Bottled have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.