Comparing Nutrients in 1 kilogram California Red Kidney Beans VS Ruby Red Cranberry OCEAN SPRAY

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Ruby Red Cranberry OCEAN SPRAY	1%	0%	99%

Macro Nutrients

	California Red Kidney Beans	Ruby Red Cranberry OCEAN SPRAY	Recommended Dietary Allowance
Energy	114% 3300kcal	15.5% 450kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	0.094% 0.03g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	460% 598g	89% 116g	130g per day for Men 19-50 years
Sugars	NA	152% 110g	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	33% 24g	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	% 23g	g per day for Men 19-50 years
Sucrose	NA	% 61g	g per day for Men 19-50 years
Fiber	655% 249g	15.8% 6g	38g per day for Men 19-50 years
Protein	435% 244g	1.25% 0.7g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Ruby Red Cranberry OCEAN SPRAY	Recommended Dietary Allowance
Vitamin A	0% 0μg	26.7% 240μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	441% 5.3mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	1.63% 0.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	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	985% 3940μg	10% 40μg	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	50% 45mg	301% 271mg	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	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Ruby Red Cranberry OCEAN SPRAY	Recommended Dietary Allowance
Calcium	195% 1950mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	10% 0.09mg	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	1169% 94mg	5% 0.4mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	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	579% 4050mg	5.7% 40mg	700mg per day for Men 19-50 years
Potassium	438% 14900mg	11.5% 390mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	3.18% 118g	24% 883g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Ruby Red Cranberry OCEAN SPRAY per 1 kg

Compare the macro and micronutrient content in 1 kg of California Red Kidney Beans versus 1 kg of Ruby Red Cranberry OCEAN SPRAY to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of California Red Kidney Beans vs Ruby Red Cranberry OCEAN SPRAY:

• 1 kilogram of California Red Kidney Beans has more Vitamin B1, more Vitamin B2, 79.2 times more Vitamin B3, more Vitamin B6 and 98.5 times more Vitamin B9 than Ruby Red Cranberry OCEAN SPRAY.
• While 1 kg of Ruby Red Cranberry OCEAN SPRAY contains more Vitamin A and 6 times more Vitamin C than Raw California Red Kidney Beans.
• 1 kilogram of California Red Kidney Beans have insufficient amounts of Vitamin A
• 1 kilogram of Ruby Red Cranberry OCEAN SPRAY have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Raw California Red Kidney Beans as well as Ruby Red Cranberry OCEAN SPRAY have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for California Red Kidney Beans vs Ruby Red Cranberry OCEAN SPRAY:

• 1 kilogram of California Red Kidney Beans has 39 times more Calcium, 122.2 times more Copper, 233.8 times more Iron, 80 times more Magnesium, 166.7 times more Manganese, 101.3 times more Phosphorus, 38.2 times more Potassium, more Selenium and 127.5 times more Zinc than Ruby Red Cranberry OCEAN SPRAY.
• While 1 kg of Ruby Red Cranberry OCEAN SPRAY contains 7.5 times more Water than Raw California Red Kidney Beans.
• 1 kilogram of Ruby Red Cranberry OCEAN SPRAY lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of California Red Kidney Beans has 7.3 times more Energy, more Omega 3, 5.2 times more Carbohydrate, 41.5 times more Fiber and 348.1 times more Protein than Ruby Red Cranberry OCEAN SPRAY.
• 1 kilogram of Ruby Red Cranberry OCEAN SPRAY provide inadequate amounts of Energy, Omega 3, Fiber and Protein
• Both Raw California Red Kidney Beans as well as Ruby Red Cranberry OCEAN SPRAY provide inadequate amounts of Omega 6 in one kilogram.