Comparing Nutrients in 1 kilogram Cran Grape OCEAN SPRAY VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cran Grape OCEAN SPRAY	2%	0%	98%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Cran Grape OCEAN SPRAY	Canned Kidney Beans	Recommended Dietary Allowance
Energy	18.6% 540kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	0.031% 0.01g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	0% 0g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	6.24% 1.06g	17g per day for Men 19-50 years
Cholesterol	3.45% 10mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	101% 132g	112% 145g	130g per day for Men 19-50 years
Sugars	174% 126g	25.5% 18.5g	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	52.4% 38g	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	% 36g	% 0g	g per day for Men 19-50 years
Sucrose	% 52g	% 18.5g	g per day for Men 19-50 years
Fiber	15.8% 6g	113% 43g	38g per day for Men 19-50 years
Protein	3.75% 2.1g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Cran Grape OCEAN SPRAY	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.63% 0.26mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	57% 0.74mg	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	90% 360μg	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	312% 281mg	13.3% 12mg	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% 0mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cran Grape OCEAN SPRAY	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	3% 30mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	10% 0.09mg	150% 1.35mg	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	5% 0.4mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	14.8% 0.34mg	73% 1.68mg	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	2.86% 20mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	3.24% 110mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	2.73% 0.3mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	23.4% 865g	21% 780g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cran Grape OCEAN SPRAY vs Canned Kidney Beans:

• Cran Grape OCEAN SPRAY has 23.4 times more Vitamin C than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain more Vitamin B1, more Vitamin B2, 15.8 times more Vitamin B3, more Vitamin B6, 9 times more Vitamin B9 and 41 times more Vitamin K than Cran Grape OCEAN SPRAY.
• Both Cran Grape OCEAN SPRAY as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Cran Grape OCEAN SPRAY vs Canned Kidney Beans:

• Canned All Types Kidney Beans contain 11.3 times more Calcium, 15 times more Copper, 29.3 times more Iron, 27 times more Magnesium, 4.9 times more Manganese, 45 times more Phosphorus, 21.5 times more Potassium, more Selenium, 15.6 times more Sodium and 15.3 times more Zinc than Cran Grape OCEAN SPRAY.
• Both Cran Grape OCEAN SPRAY and Canned All Types Kidney Beans have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cran Grape OCEAN SPRAY has 6.8 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.6 times more Energy, more Omega 3, 7.2 times more Fiber and 24.9 times more Protein than Cran Grape OCEAN SPRAY.
• Both Cran Grape OCEAN SPRAY and Canned All Types Kidney Beans have similar amounts of Carbohydrate per 1 kg.
• Both Cran Grape OCEAN SPRAY as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.