Comparing Nutrients in 100 calories California Red Kidney Beans VS Cranberry-apple Juice Drink, Bottled

Weight per 100 calories

• California Red Kidney Beans: 30.3g
• Cranberry-apple Juice Drink, Bottled: 159g

California Red Kidney Beans have 5.2 times more energy per 100g than Cranberry-apple Juice Drink, Bottled. It has high energy density when compared to other foods. Cranberry-apple Juice Drink, Bottled having low energy density.

Which food has more nutrients per 100 calories - California Red Kidney Beans or Cranberry-apple Juice Drink, Bottled?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cranberry-apple Juice Drink, Bottled	0%	2%	98%

Macro Nutrients

	California Red Kidney Beans	Cranberry-apple Juice Drink, Bottled	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.078% 0.076g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.034% 0.011g	0.064% 0.021g	32g per day for Men 19-50 years
Omega 3	1.6% 0.025g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	0.096% 0.016g	0.32% 0.054g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	19.4% 25g	130g per day for Men 19-50 years
Sugars	NA	31.7% 23g	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	20% 7.55g	0% 0g	38g per day for Men 19-50 years
Protein	13% 7.4g	0% 0g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cranberry-apple Juice Drink, Bottled	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.4% 0.16mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.1% 0.066mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.62mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.73% 0.24mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.25% 0.12mg	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	30% 119μg	0% 0μg	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	1.5% 1.36mg	69.7% 62.7mg	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	NA	1.27% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cranberry-apple Juice Drink, Bottled	Recommended Dietary Allowance
Calcium	5.9% 59mg	0.48% 4.76mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	1.76% 0.016mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.3% 131μg	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	35.4% 2.83mg	1.4% 0.11mg	8mg per day for Men 19-50 years
Magnesium	11.5% 48.5mg	0.38% 1.6mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	2% 0.046mg	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	17.5% 123mg	0.45% 3.17mg	700mg per day for Men 19-50 years
Potassium	13.3% 452mg	0.79% 27mg	3400mg per day for Men 19-50 years
Selenium	1.76% 0.97μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.22% 3.33mg	0.21% 3.17mg	1500mg per day for Men 19-50 years
Zinc	7.02% 0.77mg	0.29% 0.032mg	11mg per day for Men 19-50 years
Water	0.096% 3.56g	3.6% 133g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of California Red Kidney Beans vs Cranberry-apple Juice Drink, Bottled:

• Raw California Red Kidney Beans have more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6 and more Vitamin B9 than Cranberry-apple Juice Drink, Bottled.
• While Cranberry-apple Juice Drink, Bottled contains 46 times more Vitamin C than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Cranberry-apple Juice Drink, Bottled have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for California Red Kidney Beans vs Cranberry-apple Juice Drink, Bottled:

• Raw California Red Kidney Beans have 12.4 times more Calcium, 21 times more Copper, 25.5 times more Iron, 30.5 times more Magnesium, 6.6 times more Manganese, 38.7 times more Phosphorus, 16.7 times more Potassium, more Selenium and 24.3 times more Zinc than Cranberry-apple Juice Drink, Bottled.
• While Cranberry-apple Juice Drink, Bottled contains 37.3 times more Water than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 100 calories:

• Raw California Red Kidney Beans have more Fiber and more Protein than Cranberry-apple Juice Drink, Bottled.
• While Cranberry-apple Juice Drink, Bottled contains 1.4 times more Carbohydrate than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Cranberry-apple Juice Drink, Bottled have similar amounts of Energy and Omega 3 per 100 kcal.
• Both Raw California Red Kidney Beans as well as Cranberry-apple Juice Drink, Bottled have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.