Comparing Nutrients in 7 ounces Ruby Red Cranberry OCEAN SPRAY VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Ruby Red Cranberry OCEAN SPRAY	1%	0%	99%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Ruby Red Cranberry OCEAN SPRAY	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	0.02% 0.02g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.019% 0.006g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.23% 0.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.7% 23g	34.2% 44.5g	130g per day for Men 19-50 years
Sugars	30% 22g	NA	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	6.57% 4.76g	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	% 4.56g	NA	g per day for Men 19-50 years
Sucrose	% 12g	NA	g per day for Men 19-50 years
Fiber	3.13% 1.2g	48.6% 18.5g	38g per day for Men 19-50 years
Protein	0.25% 0.14g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Ruby Red Cranberry OCEAN SPRAY	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.32% 0.052mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.7% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	16% 0.21mg	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	2% 7.94μg	36.7% 147μg	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	59.8% 53.8mg	2.65% 2.4mg	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% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ruby Red Cranberry OCEAN SPRAY	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	2% 0.018mg	63.7% 0.57mg	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	0.99% 0.079mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	0.94% 3.97mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	0.52% 0.012mg	27.4% 0.63mg	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	1.13% 7.94mg	39% 272mg	700mg per day for Men 19-50 years
Potassium	2.28% 77.4mg	24.5% 831mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	0.36% 0.04mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	4.73% 175g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Ruby Red Cranberry OCEAN SPRAY VS Boiled California Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Ruby Red Cranberry OCEAN SPRAY versus 7 oz of Boiled California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Ruby Red Cranberry OCEAN SPRAY vs Boiled California Red Kidney Beans:

• 7 ounces of Ruby Red Cranberry OCEAN SPRAY have more Vitamin A and 22.6 times more Vitamin C than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain more Vitamin B1, more Vitamin B2, 20.8 times more Vitamin B3, more Vitamin B6 and 18.5 times more Vitamin B9 than Ruby Red Cranberry OCEAN SPRAY.
• 7 ounces of Ruby Red Cranberry OCEAN SPRAY have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9
• 7 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Ruby Red Cranberry OCEAN SPRAY as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Ruby Red Cranberry OCEAN SPRAY vs Boiled California Red Kidney Beans:

• 7 ounces of Ruby Red Cranberry OCEAN SPRAY have 1.3 times more Water than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 13.2 times more Calcium, 32.1 times more Copper, 74.5 times more Iron, 24 times more Magnesium, 53 times more Manganese, 34.3 times more Phosphorus, 10.7 times more Potassium, more Selenium and 43 times more Zinc than Ruby Red Cranberry OCEAN SPRAY.
• 7 ounces of Ruby Red Cranberry OCEAN SPRAY lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled California Red Kidney Beans contain 2.8 times more Energy, more Omega 3, 1.9 times more Carbohydrate, 15.5 times more Fiber and 130.4 times more Protein than Ruby Red Cranberry OCEAN SPRAY.
• 7 ounces of Ruby Red Cranberry OCEAN SPRAY provide inadequate amounts of Energy, Omega 3, Fiber and Protein
• Both Ruby Red Cranberry OCEAN SPRAY as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.