Comparing Nutrients in 7 ounces Canned Kidney Beans VS Cranberry juice cocktail, bottled

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Cranberry juice cocktail, bottled	0%	2%	98%

Macro Nutrients

	Canned Kidney Beans	Cranberry juice cocktail, bottled	Recommended Dietary Allowance
Energy	5.75% 167kcal	3.7% 107kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0.056% 0.018g	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	0.41% 0.069g	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	20.6% 27g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	32.5% 23.6g	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	13.6% 9.86g	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	% 13.5g	g per day for Men 19-50 years
Sucrose	% 3.67g	% 0g	g per day for Men 19-50 years
Fiber	22.5% 8.53g	0% 0g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Cranberry juice cocktail, bottled	Recommended Dietary Allowance
Vitamin A	NA	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	7.8% 0.1mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	0.51% 0.081mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	2.06% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	0% 0mg	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	93% 84mg	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	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Cranberry juice cocktail, bottled	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	2.2% 0.02mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.34% 134μg	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	2.5% 0.2mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	0.47% 2mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	4.14% 0.095mg	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	0.28% 2mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	0.82% 27.8mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	39% 587mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	0.54% 0.06mg	11mg per day for Men 19-50 years
Water	4.2% 155g	4.62% 171g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Cranberry juice cocktail, bottled per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Kidney Beans versus 7 oz of Cranberry juice cocktail, bottled to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Kidney Beans vs Cranberry juice cocktail, bottled:

• 7 ounces of Canned Kidney Beans have more Vitamin B1, more Vitamin B2, 10 times more Vitamin B3, 2.7 times more Vitamin B5, more Vitamin B6, more Vitamin B9 and 4.1 times more Vitamin K than Cranberry juice cocktail, bottled.
• While 7 oz of Cranberry juice cocktail, bottled contain 35.3 times more Vitamin C than Canned All Types Kidney Beans.
• 7 ounces of Canned Kidney Beans have insufficient amounts of Vitamin C
• 7 ounces of Cranberry juice cocktail, bottled have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin K
• Both Canned All Types Kidney Beans as well as Cranberry juice cocktail, bottled have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Canned Kidney Beans vs Cranberry juice cocktail, bottled:

• 7 ounces of Canned Kidney Beans have 11.3 times more Calcium, 13.5 times more Copper, 11.7 times more Iron, 27 times more Magnesium, 3.5 times more Manganese, 90 times more Phosphorus, 16.9 times more Potassium, 148 times more Sodium and 15.3 times more Zinc than Cranberry juice cocktail, bottled.
• Both Canned Kidney Beans and Cranberry juice cocktail, bottled contain similar levels of Water per seven ounces.
• 7 ounces of Cranberry juice cocktail, bottled lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium and Zinc
• Both Canned All Types Kidney Beans as well as Cranberry juice cocktail, bottled lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Kidney Beans have 1.6 times more Energy, 3.6 times more Omega 3, more Fiber and more Protein than Cranberry juice cocktail, bottled.
• While 7 oz of Cranberry juice cocktail, bottled contain 6.4 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Cranberry juice cocktail, bottled offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Cranberry juice cocktail, bottled provide inadequate amounts of Energy, Omega 3, Fiber and Protein
• Both Canned All Types Kidney Beans as well as Cranberry juice cocktail, bottled provide inadequate amounts of Omega 6 in seven ounces.