Comparing Nutrients in 300 calories Canned Kidney Beans VS Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium

Weight per 300 calories

• Canned Kidney Beans: 357g
• Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium: 667g

Canned Kidney Beans have 1.9 times more energy per 100g than Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium. It has average energy density when compared 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 300 calories - Canned Kidney Beans or Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium?

Macros Ratio

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

Macro Nutrients

	Canned Kidney Beans	Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	0.82% 0.8g	97g per day for Men 19-50 years
Saturated Fat	1.57% 0.5g	0.042% 0.013g	32g per day for Men 19-50 years
Omega 3	18.3% 0.29g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.23% 0.38g	0.039% 0.007g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 51.8g	56% 72.7g	130g per day for Men 19-50 years
Sugars	9.1% 6.6g	90% 65.3g	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	0% 0g	52.4% 38g	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	% 0g	% 26.7g	g per day for Men 19-50 years
Sucrose	% 6.6g	% 0.67g	g per day for Men 19-50 years
Fiber	40.4% 15.4g	1.75% 0.67g	38g per day for Men 19-50 years
Protein	33.3% 18.6g	3.2% 1.8g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium	Recommended Dietary Allowance
Vitamin A	NA	0.74% 6.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	2.78% 0.033mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.17% 1.47mg	3.9% 0.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.86% 0.49mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.3% 0.26mg	9.23% 0.12mg	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	32% 129μg	30% 120μg	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	4.76% 4.3mg	233% 210mg	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	0.48% 0.071mg	0.44% 0.067mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.2% 14.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium	Recommended Dietary Allowance
Calcium	12% 121mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	53.6% 0.48mg	12% 0.11mg	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	52.2% 4.18mg	6.67% 0.53mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	7.94% 33.3mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	19.4% 0.45mg	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	46% 321mg	7.6% 53.3mg	700mg per day for Men 19-50 years
Potassium	25% 846mg	15% 507mg	3400mg per day for Men 19-50 years
Selenium	5.84% 3.2μg	1.2% 0.67μg	55μg per day for Men 19-50 years
Sodium	70.5% 1057mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	15% 1.64mg	3.03% 0.33mg	11mg per day for Men 19-50 years
Water	7.53% 279g	16% 591g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Kidney Beans vs Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium:

• Canned All Types Kidney Beans have 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.
• While Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium contains 49 times more Vitamin C than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium have similar amounts of Vitamin B9 per 300 kcal.
• Both Canned All Types Kidney Beans as well as Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Canned Kidney Beans vs Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium:

• Canned All Types Kidney Beans have 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.
• While Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium contains 2.1 times more Water than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium have similar amounts of Calcium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned All Types Kidney Beans have 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.
• While Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium contains 1.4 times more Carbohydrate, 9.9 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium have similar amounts of Energy per 300 kcal.
• Both Canned All Types Kidney Beans as well as Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.