Comparing Nutrients in 7 ounces Canned Cranberry-orange Relish VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Cranberry-orange Relish	1%	0%	99%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Canned Cranberry-orange Relish	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	12% 353kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.074% 0.024g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	NA	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	NA	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	70.5% 92g	34.2% 44.5g	130g per day for Men 19-50 years
Sugars	NA	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	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% 0g	48.6% 18.5g	38g per day for Men 19-50 years
Protein	1.06% 0.6g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Canned Cranberry-orange Relish	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.24% 0.2mg	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	NA	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	NA	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	39.7% 35.7mg	2.65% 2.4mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Cranberry-orange Relish	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.2% 22mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	8.8% 0.079mg	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	4.96% 0.4mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	1.9% 7.94mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	NA	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	2.27% 16mg	39% 272mg	700mg per day for Men 19-50 years
Potassium	2.2% 75.4mg	24.5% 831mg	3400mg per day for Men 19-50 years
Selenium	NA	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	NA	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	2.85% 106g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Cranberry-orange Relish VS Boiled California Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Cranberry-orange Relish 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 Canned Cranberry-orange Relish vs Boiled California Red Kidney Beans:

• 7 ounces of Canned Cranberry-orange Relish have 15 times more Vitamin C than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 4.3 times more Vitamin B1, 3.1 times more Vitamin B2 and 5.4 times more Vitamin B3 than Canned Cranberry-orange Relish.
• 7 ounces of Canned Cranberry-orange Relish have insufficient amounts of Vitamin B2 and Vitamin B3
• 7 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Canned Cranberry-orange Relish as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Canned Cranberry-orange Relish vs Boiled California Red Kidney Beans:

• 7 ounces of Canned Cranberry-orange Relish have 8 times more Sodium than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 6 times more Calcium, 7.2 times more Copper, 14.9 times more Iron, 12 times more Magnesium, 17.1 times more Phosphorus and 11 times more Potassium than Canned Cranberry-orange Relish.
• 7 ounces of Canned Cranberry-orange Relish lack sufficient amounts of Calcium, Magnesium, Phosphorus and Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Cranberry-orange Relish have 1.4 times more Energy and 2.1 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain more Fiber and 30.4 times more Protein than Canned Cranberry-orange Relish.
• 7 ounces of Canned Cranberry-orange Relish provide inadequate amounts of Fiber and Protein