Comparing Nutrients in 500 calories Sweetened Dried CranberriesVS Boiled Kidney Beans

Weight per 500 calories

Sweetened Dried Cranberries

162g

Boiled Kidney Beans

394g

Sweetened Dried Cranberries have 2.4 times more energy per 100g than Boiled Kidney Beans. It has high energy density when compared to other foods. Boiled All Types Kidney Beans having average energy density.

Which food has more nutrients per 500 calories - Sweetened Dried Cranberries or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Sweetened Dried Cranberries

97%

Boiled Kidney Beans

27%

70%

500 kcal ▼

Macro Nutrients

Sweetened Dried Cranberriesvs Boiled Kidney Beans

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.82%1.77g

Fat

2.03%1.97g

1.77 gvs1.97 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.45%0.14g

Saturated Fat

0.9%0.29g

0.14 gvs0.29 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.33%0.037g

Omega 3

42%0.67g

0.037 gvs0.67 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.5%0.26g

Omega 6

2.5%0.43g

0.26 gvs0.43 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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103%134g

Carbohydrate

69%89.8g

134 gvs89.8 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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162%118g

Sugars

1.74%1.26g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

118 gvs1.26 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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60.5%44g

Fructose

≤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]

44 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%48.2g

Glucose

48.2 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%25.6g

Sucrose

25.6 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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22.6%8.6g

Fiber

66.3%25g

8.6 gvs25 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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0.49%0.28g

Protein

61%34g

0.28 gvs34 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Sweetened Dried Cranberriesvs Boiled Kidney Beans

0.36%3.25μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

3.25 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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1.76%0.021mg

Vitamin B1

52.5%0.63mg

Thiamine

0.021 mgvs0.63 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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3.5%0.045mg

Vitamin B2

17.6%0.23mg

Riboflavin

0.045 mgvs0.23 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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5.56%0.89mg

Vitamin B3

14.2%2.28mg

Niacin, nicotinic acid, niacinamide

0.89 mgvs2.28 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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Vitamin B5

17.3%0.87mg

Pantothenic acid

NA mgvs0.87 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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4.75%0.062mg

Vitamin B6

36.3%0.47mg

Pyridoxine

0.062 mgvs0.47 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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0%0μg

Vitamin B9

128%512μg

Folates and Folic Acid

0 μgvs512 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0.36%0.32mg

Vitamin C

5.25%4.72mg

Ascorbic acid

0.32 mgvs4.72 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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22.7%3.4mg

Vitamin E

0.79%0.12mg

Tocopherols and Tocotrienols

3.4 mgvs0.12 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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10.3%12.3μg

Vitamin K

27.6%33μg

Phytomenadione or phylloquinone

12.3 μgvs33 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Sweetened Dried Cranberriesvs Boiled Kidney Beans

1.46%14.6mg

Calcium

13.8%138mg

14.6 mgvs138 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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11.4%0.1mg

Copper

94%0.85mg

0.1 mgvs0.85 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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7.9%0.63mg

Iron

109%8.74mg

0.63 mgvs8.74 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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1.55%6.5mg

Magnesium

39.4%165mg

6.5 mgvs165 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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12.7%0.29mg

Manganese

73.6%1.7mg

0.29 mgvs1.7 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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1.86%13mg

Phosphorus

77.6%543mg

13 mgvs543 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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2.34%79.5mg

Potassium

47%1594mg

79.5 mgvs1594 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.77%0.97μg

Selenium

7.87%4.33μg

0.97 μgvs4.33 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.54%8.1mg

Sodium

0.26%3.94mg

8.1 mgvs3.94 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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1.48%0.16mg

Zinc

35.8%3.94mg

0.16 mgvs3.94 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.69%25.6g

Water

7.12%264g

25.6 gvs264 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Sweetened Dried Cranberries vs Boiled Kidney Beans:

Sweetened Dried Cranberries have 28.9 times more Vitamin E than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 29.8 times more Vitamin B1, 5 times more Vitamin B2, 2.6 times more Vitamin B3, 7.7 times more Vitamin B6, more Vitamin B9, 14.6 times more Vitamin C and 2.7 times more Vitamin K than Sweetened Dried Cranberries.
Both Sweetened Dried Cranberries as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Sweetened Dried Cranberries vs Boiled Kidney Beans:

Boiled All Types Kidney Beans contain 9.4 times more Calcium, 8.3 times more Copper, 13.8 times more Iron, 25.5 times more Magnesium, 5.8 times more Manganese, 41.8 times more Phosphorus, 20 times more Potassium, 4.4 times more Selenium, 24.3 times more Zinc and 10.3 times more Water than Sweetened Dried Cranberries.

Comparison of macro-nutrients per 500 calories:

Sweetened Dried Cranberries have 1.5 times more Carbohydrate and 93.5 times more Sugars than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 17.9 times more Omega 3, 2.9 times more Fiber and 123.7 times more Protein than Sweetened Dried Cranberries.
Both Sweetened Dried Cranberries and Boiled All Types Kidney Beans have similar amounts of Energy per 500 kcal.
Both Sweetened Dried Cranberries as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Sweetened Dried CranberriesVS Canned Cranberry Sauce sweetenedBoiled Kidney BeansVS Canned Cranberry Sauce sweetenedSweetened Dried CranberriesVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 500 calories Sweetened Dried CranberriesVS Boiled Kidney Beans

Weight per 500 calories

Which food has more nutrients per 500 calories - Sweetened Dried Cranberries or Boiled Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: