Comparing Nutrients in 7 ounces Cranberry sauce, whole, canned, OCEAN SPRAY VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cranberry sauce, whole, canned, OCEAN SPRAY	2%	0%	98%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Cranberry sauce, whole, canned, OCEAN SPRAY	Canned Kidney Beans	Recommended Dietary Allowance
Energy	11% 314kcal	5.75% 167kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.099g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.043% 0.014g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	NA	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	NA	1.24% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.7% 80g	22% 28.8g	130g per day for Men 19-50 years
Sugars	85.7% 62g	5.06% 3.67g	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	26.6% 19.2g	0% 0g	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	% 34g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.2g	% 3.67g	g per day for Men 19-50 years
Fiber	6.27% 2.4g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	2.66% 1.5g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Cranberry sauce, whole, canned, OCEAN SPRAY	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	5.1% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.48% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	11.3% 0.15mg	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	18% 71.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.2% 2mg	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	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberry sauce, whole, canned, OCEAN SPRAY	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	3.75% 0.034mg	29.8% 0.27mg	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	29% 2.32mg	8mg per day for Men 19-50 years
Magnesium	0.94% 3.97mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	5.18% 0.12mg	14.5% 0.33mg	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	25.5% 179mg	700mg per day for Men 19-50 years
Potassium	1.23% 41.7mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	NA	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	39% 587mg	1500mg per day for Men 19-50 years
Zinc	0.36% 0.04mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	3.15% 116g	4.2% 155g	3700g per day for Men 19-50 years

Nutrient Comparison: Cranberry sauce, whole, canned, OCEAN SPRAY VS Canned Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Cranberry sauce, whole, canned, OCEAN SPRAY versus 7 oz of Canned Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cranberry sauce, whole, canned, OCEAN SPRAY vs Canned Kidney Beans:

• Both Cranberry sauce, whole, canned, OCEAN SPRAY and Canned All Types Kidney Beans have similar amounts of vitamins per 7 oz
• Both Cranberry sauce, whole, canned, OCEAN SPRAY as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Cranberry sauce, whole, canned, OCEAN SPRAY vs Canned Kidney Beans:

• 7 oz of Canned All Types Kidney Beans contain 11.3 times more Calcium, 7.9 times more Copper, 5.9 times more Iron, 13.5 times more Magnesium, 2.8 times more Manganese, 22.5 times more Phosphorus, 11.3 times more Potassium, 59.2 times more Sodium, 23 times more Zinc and 1.3 times more Water than Cranberry sauce, whole, canned, OCEAN SPRAY.
• 7 ounces of Cranberry sauce, whole, canned, OCEAN SPRAY lack sufficient amounts of Calcium, Copper, Magnesium, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cranberry sauce, whole, canned, OCEAN SPRAY have 1.9 times more Energy, 2.8 times more Carbohydrate, 16.9 times more Sugars and more Fructose than Canned Kidney Beans.
• While 7 oz of Canned All Types Kidney Beans contain 3.6 times more Fiber and 7 times more Protein than Cranberry sauce, whole, canned, OCEAN SPRAY.
• 7 ounces of Cranberry sauce, whole, canned, OCEAN SPRAY provide inadequate amounts of Protein