Comparing Nutrients in 7 ounces Canned Kidney Beans VS Cranberry Juice

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Cranberry Juice	3%	2%	95%

Macro Nutrients

	Canned Kidney Beans	Cranberry Juice	Recommended Dietary Allowance
Energy	5.75% 167kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.27% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	0.49% 0.083g	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	18.6% 24.2g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	33% 24g	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	1.96% 1.4g	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	% 5.36g	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	0.52% 0.2g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	1.4% 0.77g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Cranberry Juice	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	1.5% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	2.75% 0.036mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	1.13% 0.18mg	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	7.94% 0.1mg	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	0.5% 2μg	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	20.5% 18.5mg	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	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	8.43% 10μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Cranberry Juice	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	12% 0.11mg	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	6.2% 0.5mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	2.83% 12mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	18.2% 0.42mg	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	3.7% 25.8mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	4.5% 153mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	0.36% 0.2μg	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	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	4.2% 155g	4.67% 173g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Cranberry Juice per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Kidney Beans versus 7 oz of Cranberry Juice 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:

• 7 ounces of Canned Kidney Beans have 12.9 times more Vitamin B1, 2.8 times more Vitamin B2, 4.5 times more Vitamin B3, 1.4 times more Vitamin B6 and 36 times more Vitamin B9 than Cranberry Juice.
• While 7 oz of Unsweetened Cranberry Juice contain 7.8 times more Vitamin C and 60 times more Vitamin E than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Cranberry Juice provide similar amounts of Vitamin K per seven ounces.
• 7 ounces of Canned Kidney Beans have insufficient amounts of Vitamin C and Vitamin E
• 7 ounces of Cranberry Juice have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9
• Both Canned All Types Kidney Beans as well as Unsweetened Cranberry Juice have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Kidney Beans vs Cranberry Juice:

• 7 ounces of Canned Kidney Beans have 4.3 times more Calcium, 2.5 times more Copper, 4.7 times more Iron, 4.5 times more Magnesium, 6.9 times more Phosphorus, 3.1 times more Potassium, 148 times more Sodium and 4.6 times more Zinc than Cranberry Juice.
• While 7 oz of Unsweetened Cranberry Juice contain 1.3 times more Manganese than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Cranberry Juice contain similar levels of Water per seven ounces.
• 7 ounces of Cranberry Juice lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc
• Both Canned All Types Kidney Beans as well as Unsweetened Cranberry Juice lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Kidney Beans have 1.8 times more Energy, 2.9 times more Omega 3, 43 times more Fiber and 13.4 times more Protein than Cranberry Juice.
• While 7 oz of Unsweetened Cranberry Juice contain 6.5 times more Sugars than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Cranberry Juice offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Cranberry Juice provide inadequate amounts of Energy, Omega 3, Fiber and Protein
• Both Canned All Types Kidney Beans as well as Unsweetened Cranberry Juice provide inadequate amounts of Omega 6 in seven ounces.