Comparing Nutrients in 5 ounces Boiled Kidney Beans VS Cranberry juice cocktail, bottled, low calorie, with calcium, saccharin and corn sweetener

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cranberry juice cocktail, bottled, low calorie, with calcium, saccharin and corn sweetener	0%	0%	100%

Macro Nutrients

	Boiled Kidney Beans	Cranberry juice cocktail, bottled, low calorie, with calcium, saccharin and corn sweetener	Recommended Dietary Allowance
Energy	6.2% 180kcal	0.93% 27kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	0.015% 0.014g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0% 0g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	0% 0g	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	5% 6.52g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	8.97% 6.5g	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% 0g	38g per day for Men 19-50 years
Protein	22% 12.3g	0.051% 0.028g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cranberry juice cocktail, bottled, low calorie, with calcium, saccharin and corn sweetener	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	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	0.22% 0.003mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	0.035% 0.006mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	0.028% 0.001mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	0.22% 0.003mg	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% 0μg	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	50.7% 45.6mg	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	0.28% 0.043mg	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	0.24% 0.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cranberry juice cocktail, bottled, low calorie, with calcium, saccharin and corn sweetener	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	1.57% 0.014mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.5% 99μg	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	0.71% 0.057mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	0.67% 2.83mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	0.37% 0.009mg	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	0.2% 1.4mg	700mg per day for Men 19-50 years
Potassium	17% 574mg	1.04% 35.4mg	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	0.26% 0.028mg	11mg per day for Men 19-50 years
Water	2.56% 95g	3.65% 135g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Kidney Beans vs Cranberry juice cocktail, bottled, low calorie, with calcium, saccharin and corn sweetener:

• Boiled All Types Kidney Beans have more Vitamin B1, 29 times more Vitamin B2, 144.5 times more Vitamin B3, 220 times more Vitamin B5, 60 times more Vitamin B6, more Vitamin B9 and 42 times more Vitamin K than Cranberry juice cocktail, bottled, low calorie, with calcium, saccharin and corn sweetener.
• While Cranberry juice cocktail, bottled, low calorie, with calcium, saccharin and corn sweetener contains 26.8 times more Vitamin C than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Cranberry juice cocktail, bottled, low calorie, with calcium, saccharin and corn sweetener have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 5 oz.

Comparing minerals per 5 ounces for Boiled Kidney Beans vs Cranberry juice cocktail, bottled, low calorie, with calcium, saccharin and corn sweetener:

• Boiled All Types Kidney Beans have 3.9 times more Calcium, 21.6 times more Copper, 55.5 times more Iron, 21 times more Magnesium, 71.7 times more Manganese, 138 times more Phosphorus, 16.2 times more Potassium, more Selenium and 50 times more Zinc than Cranberry juice cocktail, bottled, low calorie, with calcium, saccharin and corn sweetener.
• While Cranberry juice cocktail, bottled, low calorie, with calcium, saccharin and corn sweetener contains 1.4 times more Water than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• Boiled All Types Kidney Beans have 6.7 times more Energy, more Omega 3, 5 times more Carbohydrate, more Fiber and 433.5 times more Protein than Cranberry juice cocktail, bottled, low calorie, with calcium, saccharin and corn sweetener.
• While Cranberry juice cocktail, bottled, low calorie, with calcium, saccharin and corn sweetener contains 14.3 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Cranberry juice cocktail, bottled, low calorie, with calcium, saccharin and corn sweetener have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.