Comparing Nutrients in 7 ounces Cranberry Juice VS Canned Baked Beans

Macros Ratio

	Protein	Fat	Carbs
Cranberry Juice	3%	2%	95%
Canned Baked Beans	18%	3%	79%

Macro Nutrients

	Cranberry Juice	Canned Baked Beans	Recommended Dietary Allowance
Energy	3.15% 91kcal	7.2% 208kcal	2900kcal per day for Men 19-50 years
Fat	0.27% 0.26g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	0.64% 0.2g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	9.67% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	1.1% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.6% 24.2g	31.3% 40.7g	130g per day for Men 19-50 years
Sugars	33% 24g	21.3% 15.4g	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	1.96% 1.4g	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	% 5.36g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	0.52% 0.2g	28.7% 11g	38g per day for Men 19-50 years
Protein	1.4% 0.77g	17% 9.53g	56g per day for Men 19-50 years

Vitamins

	Cranberry Juice	Canned Baked Beans	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.5% 0.018mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.75% 0.036mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.13% 0.18mg	5.33% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.94% 0.1mg	20% 0.26mg	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	0.5% 2μg	12% 47.6μg	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	20.5% 18.5mg	6.84% 6.15mg	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	16% 2.4mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.43% 10μg	1.32% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberry Juice	Canned Baked Beans	Recommended Dietary Allowance
Calcium	1.6% 16mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	45.4% 0.41mg	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	6.2% 0.5mg	7.2% 0.58mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	18.2% 0.42mg	NA	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	3.7% 25.8mg	29.5% 206mg	700mg per day for Men 19-50 years
Potassium	4.5% 153mg	17.3% 587mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	16.2% 8.93μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	25.3% 2.78mg	11mg per day for Men 19-50 years
Water	4.67% 173g	3.9% 144g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Cranberry Juice versus 7 oz of Canned Baked Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cranberry Juice vs Canned Baked Beans:

• 7 ounces of Cranberry Juice have 3 times more Vitamin C, 8 times more Vitamin E and 6.4 times more Vitamin K than Canned Baked Beans.
• While 7 oz of Canned Baked Beans no Salt contain 16.7 times more Vitamin B1, 3.3 times more Vitamin B2, 4.7 times more Vitamin B3, 2.5 times more Vitamin B6 and 24 times more Vitamin B9 than Unsweetened Cranberry Juice.
• 7 ounces of Cranberry Juice have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9
• 7 ounces of Canned Baked Beans have insufficient amounts of Vitamin E and Vitamin K
• Both Unsweetened Cranberry Juice as well as Canned Baked Beans no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Cranberry Juice have 1.2 times more Water than Canned Baked Beans.
• While 7 oz of Canned Baked Beans no Salt contain 6.3 times more Calcium, 3.7 times more Copper, 5.3 times more Magnesium, 8 times more Phosphorus, 3.8 times more Potassium, 45 times more Selenium and 14 times more Zinc than Unsweetened Cranberry Juice.
• Both Cranberry Juice and Canned Baked Beans contain similar levels of Iron per seven ounces.
• 7 ounces of Cranberry Juice lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cranberry Juice have 1.6 times more Sugars than Canned Baked Beans.
• While 7 oz of Canned Baked Beans no Salt contain 2.3 times more Energy, 2.8 times more Omega 3, 1.7 times more Carbohydrate, 55 times more Fiber and 12.3 times more Protein than Unsweetened Cranberry Juice.
• 7 ounces of Cranberry Juice provide inadequate amounts of Energy, Omega 3, Fiber and Protein
• Both Unsweetened Cranberry Juice as well as Canned Baked Beans no Salt provide inadequate amounts of Omega 6 in seven ounces.