Comparing Nutrients in 100 calories California Red Kidney Beans VS Cran Raspberry Juice Drink OCEAN SPRAY

Weight per 100 calories

• California Red Kidney Beans: 30.3g
• Cran Raspberry Juice Drink OCEAN SPRAY: 204g

California Red Kidney Beans have 6.7 times more energy per 100g than Cran Raspberry Juice Drink OCEAN SPRAY. It has high energy density when compared to other foods. Cran Raspberry Juice Drink OCEAN SPRAY having low energy density.

Which food has more nutrients per 100 calories - California Red Kidney Beans or Cran Raspberry Juice Drink OCEAN SPRAY?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cran Raspberry Juice Drink OCEAN SPRAY	2%	0%	98%

Macro Nutrients

	California Red Kidney Beans	Cran Raspberry Juice Drink OCEAN SPRAY	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.078% 0.076g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.034% 0.011g	0.006% 0.002g	32g per day for Men 19-50 years
Omega 3	1.6% 0.025g	NA	1.6g per day for Men 19-50 years
Omega 6	0.096% 0.016g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	18.8% 24.4g	130g per day for Men 19-50 years
Sugars	NA	32% 23.3g	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	12% 8.78g	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	% 7.96g	g per day for Men 19-50 years
Sucrose	NA	% 6.53g	g per day for Men 19-50 years
Fiber	20% 7.55g	3.22% 1.22g	38g per day for Men 19-50 years
Protein	13% 7.4g	1.02% 0.57g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cran Raspberry Juice Drink OCEAN SPRAY	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.23% 2.04μg	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	0.33% 0.053mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.73% 0.24mg	NA	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	2.04% 8.16μg	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	61.7% 55.5mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cran Raspberry Juice Drink OCEAN SPRAY	Recommended Dietary Allowance
Calcium	5.9% 59mg	0.41% 4.1mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	2.04% 0.018mg	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	35.4% 2.83mg	1.02% 0.082mg	8mg per day for Men 19-50 years
Magnesium	11.5% 48.5mg	0.49% 2.04mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	1.95% 0.045mg	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	0.29% 2.04mg	700mg per day for Men 19-50 years
Potassium	13.3% 452mg	1.1% 36.7mg	3400mg per day for Men 19-50 years
Selenium	1.76% 0.97μg	0.37% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.22% 3.33mg	1.9% 28.6mg	1500mg per day for Men 19-50 years
Zinc	7.02% 0.77mg	0.37% 0.041mg	11mg per day for Men 19-50 years
Water	0.096% 3.56g	4.83% 179g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of California Red Kidney Beans vs Cran Raspberry Juice Drink OCEAN SPRAY:

• Raw California Red Kidney Beans have more Vitamin B1, more Vitamin B2, 11.8 times more Vitamin B3, more Vitamin B6 and 14.6 times more Vitamin B9 than Cran Raspberry Juice Drink OCEAN SPRAY.
• While Cran Raspberry Juice Drink OCEAN SPRAY contains 40.7 times more Vitamin C than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Cran Raspberry Juice Drink OCEAN SPRAY 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 Cran Raspberry Juice Drink OCEAN SPRAY:

• Raw California Red Kidney Beans have 14.5 times more Calcium, 18.1 times more Copper, 34.7 times more Iron, 23.8 times more Magnesium, 6.7 times more Manganese, 60.1 times more Phosphorus, 12.3 times more Potassium, 4.8 times more Selenium and 18.9 times more Zinc than Cran Raspberry Juice Drink OCEAN SPRAY.
• While Cran Raspberry Juice Drink OCEAN SPRAY contains 8.6 times more Sodium and 50.2 times more Water than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 100 calories:

• Raw California Red Kidney Beans have 6.2 times more Fiber and 12.9 times more Protein than Cran Raspberry Juice Drink OCEAN SPRAY.
• While Cran Raspberry Juice Drink OCEAN SPRAY contains 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Cran Raspberry Juice Drink OCEAN SPRAY have similar amounts of Energy per 100 kcal.
• Both Raw California Red Kidney Beans as well as Cran Raspberry Juice Drink OCEAN SPRAY have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.