Comparing Nutrients in 100 calories Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium VS Canned Kidney Beans

Weight per 100 calories

• Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium: 222g
• Canned Kidney Beans: 119g

Canned All Types Kidney Beans have 1.9 times more energy per unit of mass than Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium, which is average in comparison to other foods. Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium having low energy density.

Which food has more nutrients per 100 calories - Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium or Canned Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium	2%	2%	96%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium	Canned Kidney Beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.27% 0.27g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.014% 0.004g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	0% 0g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	0.013% 0.002g	0.74% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.6% 24.2g	13.3% 17.3g	130g per day for Men 19-50 years
Sugars	30% 21.8g	3.04% 2.2g	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	17.5% 12.7g	0% 0g	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	% 8.9g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.22g	% 2.2g	g per day for Men 19-50 years
Fiber	0.58% 0.22g	13.5% 5.1g	38g per day for Men 19-50 years
Protein	1.07% 0.6g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.25% 2.22μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.93% 0.011mg	11.5% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.56% 0.033mg	4.67% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.3% 0.21mg	3.06% 0.49mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.3% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.08% 0.04mg	6.78% 0.088mg	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	10% 40μg	10.7% 43μg	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	77.8% 70mg	1.6% 1.43mg	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	0.15% 0.022mg	0.16% 0.024mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.07% 4.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	4.22% 42.2mg	4.05% 40.5mg	1000mg per day for Men 19-50 years
Copper	3.95% 0.036mg	18% 0.16mg	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	2.22% 0.18mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	2.65% 11mg	7.65% 32mg	420mg per day for Men 19-50 years
Manganese	6.47% 0.15mg	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	2.54% 17.8mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	4.97% 169mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	0.4% 0.22μg	1.95% 1.07μg	55μg per day for Men 19-50 years
Sodium	0.89% 13.3mg	23.5% 352mg	1500mg per day for Men 19-50 years
Zinc	1% 0.11mg	4.98% 0.55mg	11mg per day for Men 19-50 years
Water	5.32% 197g	2.5% 93g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium vs Canned Kidney Beans:

• Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium has 49 times more Vitamin C than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 12.4 times more Vitamin B1, 1.8 times more Vitamin B2, 2.3 times more Vitamin B3, 2.2 times more Vitamin B6 and more Vitamin K than Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium.
• Both Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium and Canned All Types Kidney Beans have similar amounts of Vitamin B9 per 100 kcal.
• Both Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 100 kcal.

Comparing minerals per 100 calories for Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium vs Canned Kidney Beans:

• Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium has 2.1 times more Water than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 4.5 times more Copper, 7.8 times more Iron, 2.9 times more Magnesium, 1.3 times more Manganese, 6 times more Phosphorus, 1.7 times more Potassium, 4.8 times more Selenium, 26.4 times more Sodium and 4.9 times more Zinc than Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium.
• Both Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium and Canned All Types Kidney Beans have similar amounts of Calcium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium has 1.4 times more Carbohydrate, 9.9 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain more Omega 3, 23 times more Fiber and 10.4 times more Protein than Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium.
• Both Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium and Canned All Types Kidney Beans have similar amounts of Energy per 100 kcal.
• Both Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.