Comparing Nutrients in 7 ounces Canned Kidney Beans VS Sweetened Dried Cranberries

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Sweetened Dried Cranberries	0%	3%	97%

Macro Nutrients

	Canned Kidney Beans	Sweetened Dried Cranberries	Recommended Dietary Allowance
Energy	5.75% 167kcal	21% 611kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	2.23% 2.16g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	2.85% 0.046g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	1.86% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.8g	126% 164g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	199% 144g	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	74% 53.6g	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	% 59g	g per day for Men 19-50 years
Sucrose	% 3.67g	% 31.4g	g per day for Men 19-50 years
Fiber	22.5% 8.53g	27.7% 10.5g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	0.6% 0.34g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Sweetened Dried Cranberries	Recommended Dietary Allowance
Vitamin A	NA	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	2.15% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	4.27% 0.056mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	6.8% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	5.8% 0.075mg	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	18% 71.4μg	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	2.65% 2.4mg	0.44% 0.4mg	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	0.26% 0.04mg	27.8% 4.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	12.6% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Sweetened Dried Cranberries	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	14% 0.13mg	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	29% 2.32mg	9.67% 0.77mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	1.9% 7.94mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	15.5% 0.36mg	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	25.5% 179mg	2.27% 16mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	2.86% 97mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	39% 587mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	4.2% 155g	0.85% 31.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Kidney Beans vs Sweetened Dried Cranberries:

• Canned All Types Kidney Beans have 8.9 times more Vitamin B1, 1.8 times more Vitamin B2, 1.9 times more Vitamin B6, more Vitamin B9 and 6 times more Vitamin C than Sweetened Dried Cranberries.
• While Sweetened Dried Cranberries contain 1.3 times more Vitamin B3, 105 times more Vitamin E and 1.9 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Sweetened Dried Cranberries have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Canned Kidney Beans vs Sweetened Dried Cranberries:

• Canned All Types Kidney Beans have 3.8 times more Calcium, 2.1 times more Copper, 3 times more Iron, 6.8 times more Magnesium, 11.3 times more Phosphorus, 4.8 times more Potassium, 1.5 times more Selenium, 59.2 times more Sodium, 4.6 times more Zinc and 4.9 times more Water than Sweetened Dried Cranberries.
• Both Canned All Types Kidney Beans and Sweetened Dried Cranberries have similar amounts of Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned All Types Kidney Beans have 3.6 times more Omega 3 and 30.7 times more Protein than Sweetened Dried Cranberries.
• While Sweetened Dried Cranberries contain 3.7 times more Energy, 1.8 times more Fat, 5.7 times more Carbohydrate, 39.2 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Sweetened Dried Cranberries have similar amounts of Fiber per 7 oz.
• Both Canned All Types Kidney Beans as well as Sweetened Dried Cranberries have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.