Comparing Nutrients in 100 grams Kidney Beans VS Canned Cranberry Beans

Macros Ratio

	Protein	Fat	Carbs
Kidney Beans	28%	2%	70%
Canned Cranberry Beans	26%	3%	71%

Macro Nutrients

	Kidney Beans	Canned Cranberry Beans	Recommended Dietary Allowance
Energy	11.5% 333kcal	2.86% 83kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.23% 0.072g	32g per day for Men 19-50 years
Omega 3	17.4% 0.28g	3.44% 0.055g	1.6g per day for Men 19-50 years
Omega 6	1.05% 0.18g	0.39% 0.066g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 60g	11.6% 15g	130g per day for Men 19-50 years
Sugars	3.08% 2.23g	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	65.5% 25g	16.6% 6.3g	38g per day for Men 19-50 years
Protein	42% 23.6g	9.9% 5.54g	56g per day for Men 19-50 years

Vitamins

	Kidney Beans	Canned Cranberry Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	3.25% 0.039mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	3% 0.039mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	3.15% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	2.88% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	4.23% 0.055mg	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	99% 394μg	19.3% 77μg	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	5% 4.5mg	0.89% 0.8mg	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	1.47% 0.22mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kidney Beans	Canned Cranberry Beans	Recommended Dietary Allowance
Calcium	14.3% 143mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	106% 0.96mg	15.8% 0.14mg	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	103% 8.2mg	19.4% 1.55mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	7.6% 32mg	420mg per day for Men 19-50 years
Manganese	44.4% 1.02mg	8.7% 0.2mg	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	58% 407mg	12.3% 86mg	700mg per day for Men 19-50 years
Potassium	41.4% 1406mg	7.65% 260mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	5.64% 3.1μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	22% 332mg	1500mg per day for Men 19-50 years
Zinc	25.4% 2.8mg	7.64% 0.84mg	11mg per day for Men 19-50 years
Water	0.32% 11.8g	2.1% 77.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Kidney Beans VS Canned Cranberry Beans per 100 g

Compare the macro and micronutrient content in 100 g of Kidney Beans versus 100 g of Canned Cranberry Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Kidney Beans vs Canned Cranberry Beans:

• 100 grams of Kidney Beans have 13.6 times more Vitamin B1, 5.6 times more Vitamin B2, 4.1 times more Vitamin B3, 5.4 times more Vitamin B5, 7.2 times more Vitamin B6, 5.1 times more Vitamin B9 and 5.6 times more Vitamin C than Canned Cranberry Beans.
• 100 grams of Canned Cranberry Beans have insufficient amounts of Vitamin C
• Both Raw All Types Kidney Beans as well as Canned Cranberry Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Kidney Beans vs Canned Cranberry Beans:

• 100 grams of Kidney Beans have 4.2 times more Calcium, 6.7 times more Copper, 5.3 times more Iron, 4.4 times more Magnesium, 5.1 times more Manganese, 4.7 times more Phosphorus, 5.4 times more Potassium and 3.3 times more Zinc than Canned Cranberry Beans.
• While 100 g of Canned Cranberry Beans contain 13.8 times more Sodium and 6.6 times more Water than Raw All Types Kidney Beans.
• Both Kidney Beans and Canned Cranberry Beans contain similar levels of Selenium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Kidney Beans have 4 times more Energy, 5.1 times more Omega 3, 4 times more Carbohydrate, 4 times more Fiber and 4.3 times more Protein than Canned Cranberry Beans.
• Both Raw All Types Kidney Beans as well as Canned Cranberry Beans provide inadequate amounts of Omega 6 in 100 grams.