Comparing Nutrients in 5 ounces Cranberry juice cocktail, frozen concentrate VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cranberry juice cocktail, frozen concentrate	0%	0%	100%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Cranberry juice cocktail, frozen concentrate	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	9.82% 285kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	NA	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	NA	0.89% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 73g	25% 32.3g	130g per day for Men 19-50 years
Sugars	83% 60.2g	0.63% 0.45g	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	0.75% 0.28g	27.6% 10.5g	38g per day for Men 19-50 years
Protein	0.13% 0.071g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Cranberry juice cocktail, frozen concentrate	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.7% 0.033mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.045mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.35% 0.057mg	5.12% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.34% 0.069mg	13% 0.17mg	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	0% 0μg	46% 184μg	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	72% 65mg	1.9% 1.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberry juice cocktail, frozen concentrate	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	3.15% 0.028mg	38% 0.34mg	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	5.3% 0.43mg	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	1.7% 7.1mg	15% 63.8mg	420mg per day for Men 19-50 years
Manganese	8.63% 0.2mg	29.4% 0.68mg	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	1% 7.1mg	28.8% 201mg	700mg per day for Men 19-50 years
Potassium	2.04% 69.5mg	17% 571mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	13.8% 1.5mg	11mg per day for Men 19-50 years
Water	1.85% 68.6g	2.56% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Cranberry juice cocktail, frozen concentrate VS Boiled Red Kidney Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Cranberry juice cocktail, frozen concentrate versus 5 oz of Boiled Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cranberry juice cocktail, frozen concentrate vs Boiled Red Kidney Beans:

• 5 ounces of Cranberry juice cocktail, frozen concentrate have 2.2 times more Vitamin B5 and 38.2 times more Vitamin C than Boiled Red Kidney Beans.
• While 5 oz of Boiled Red Kidney Beans contain 7 times more Vitamin B1, 1.8 times more Vitamin B2, 14.5 times more Vitamin B3, 2.4 times more Vitamin B6 and more Vitamin B9 than Cranberry juice cocktail, frozen concentrate.
• 5 ounces of Cranberry juice cocktail, frozen concentrate have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B9
• 5 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin C
• Both Cranberry juice cocktail, frozen concentrate as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Cranberry juice cocktail, frozen concentrate vs Boiled Red Kidney Beans:

• 5 oz of Boiled Red Kidney Beans contain 2.5 times more Calcium, 12.1 times more Copper, 9.8 times more Iron, 9 times more Magnesium, 3.4 times more Manganese, 28.4 times more Phosphorus, 8.2 times more Potassium, more Selenium and 15.3 times more Zinc than Cranberry juice cocktail, frozen concentrate.
• 5 ounces of Cranberry juice cocktail, frozen concentrate lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cranberry juice cocktail, frozen concentrate have 1.6 times more Energy, 2.3 times more Carbohydrate and 132.8 times more Sugars than Boiled Red Kidney Beans.
• While 5 oz of Boiled Red Kidney Beans contain 37 times more Fiber and 173.4 times more Protein than Cranberry juice cocktail, frozen concentrate.
• 5 ounces of Cranberry juice cocktail, frozen concentrate provide inadequate amounts of Fiber and Protein