Comparing Nutrients in 100 grams Royal Red Kidney Beans VS Cranberry Juice Cocktail

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Cranberry Juice Cocktail	0%	6%	94%

Macro Nutrients

	Royal Red Kidney Beans	Cranberry Juice Cocktail	Recommended Dietary Allowance
Energy	11.3% 329kcal	1.8% 52kcal	2900kcal per day for Men 19-50 years
Fat	0.46% 0.45g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.065g	NA	32g per day for Men 19-50 years
Omega 3	9.5% 0.15g	NA	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	45% 58.3g	9.42% 12.3g	130g per day for Men 19-50 years
Sugars	NA	15.7% 11.4g	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	NA	7.13% 5.17g	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	% 5.68g	g per day for Men 19-50 years
Sucrose	NA	% 0.55g	g per day for Men 19-50 years
Fiber	65.5% 25g	NA	38g per day for Men 19-50 years
Protein	45.2% 25.3g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Royal Red Kidney Beans	Cranberry Juice Cocktail	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.5% 0.39mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	0.16% 0.025mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	0.96% 0.048mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	0% 0mg	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	98% 393μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5% 4.5mg	37.2% 33.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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

	Royal Red Kidney Beans	Cranberry Juice Cocktail	Recommended Dietary Allowance
Calcium	13% 131mg	0.3% 3mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	1.67% 0.015mg	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	109% 8.7mg	0.5% 0.04mg	8mg per day for Men 19-50 years
Magnesium	33% 138mg	0.24% 1mg	420mg per day for Men 19-50 years
Manganese	48.2% 1.1mg	2.6% 0.06mg	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% 406mg	0.14% 1mg	700mg per day for Men 19-50 years
Potassium	39.6% 1346mg	0.56% 19mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.87% 13mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	24% 2.66mg	0.18% 0.02mg	11mg per day for Men 19-50 years
Water	0.32% 12g	2.36% 87.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Royal Red Kidney Beans VS Cranberry Juice Cocktail per 100 g

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

Lets compare vitamin content per 100 grams of Royal Red Kidney Beans vs Cranberry Juice Cocktail:

• 100 grams of Royal Red Kidney Beans have more Vitamin B1, more Vitamin B2, 84.2 times more Vitamin B3, 16.2 times more Vitamin B5 and more Vitamin B6 than Cranberry Juice Cocktail.
• While 100 g of Cranberry Juice Cocktail contain 7.4 times more Vitamin C than Raw Royal Red Kidney Beans.
• 100 grams of Cranberry Juice Cocktail have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6

Comparing minerals per 100 grams for Royal Red Kidney Beans vs Cranberry Juice Cocktail:

• 100 grams of Royal Red Kidney Beans have 43.7 times more Calcium, 66.7 times more Copper, 217.5 times more Iron, 138 times more Magnesium, 18.5 times more Manganese, 406 times more Phosphorus, 70.8 times more Potassium and 133 times more Zinc than Cranberry Juice Cocktail.
• While 100 g of Cranberry Juice Cocktail contain 7.3 times more Water than Raw Royal Red Kidney Beans.
• 100 grams of Cranberry Juice Cocktail lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Royal Red Kidney Beans have 6.3 times more Energy, 4.8 times more Carbohydrate and more Protein than Cranberry Juice Cocktail.
• 100 grams of Cranberry Juice Cocktail provide inadequate amounts of Energy and Protein