Comparing Nutrients in 300 calories California Red Kidney Beans VS Cran Cherry OCEAN SPRAY

Weight per 300 calories

• California Red Kidney Beans: 91g
• Cran Cherry OCEAN SPRAY: 652g

California Red Kidney Beans have 7.2 times more energy per 100g than Cran Cherry OCEAN SPRAY. It has high energy density when compared to other foods. Cran Cherry OCEAN SPRAY having low energy density.

Discover which food has more nutrients per 300 calories - California Red Kidney Beans or Cran Cherry OCEAN SPRAY?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cran Cherry OCEAN SPRAY	1%	0%	99%

Macro Nutrients

	California Red Kidney Beans	Cran Cherry OCEAN SPRAY	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	0.02% 0.007g	32g per day for Men 19-50 years
Omega 3	4.77% 0.076g	NA	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.4g	64% 83.2g	130g per day for Men 19-50 years
Sugars	NA	110% 79.6g	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	55% 39.8g	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	% 38g	g per day for Men 19-50 years
Sucrose	NA	% 1.96g	g per day for Men 19-50 years
Fiber	59.6% 22.6g	10.3% 3.9g	38g per day for Men 19-50 years
Protein	39.6% 22g	2.2% 1.24g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cran Cherry OCEAN SPRAY	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.45% 13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	1.06% 0.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	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	89.5% 358μg	36% 143μg	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	4.55% 4.1mg	177% 159mg	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	0.54% 0.65μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cran Cherry OCEAN SPRAY	Recommended Dietary Allowance
Calcium	17.7% 177mg	1.96% 19.6mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	6.52% 0.059mg	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	106% 8.5mg	6.52% 0.52mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	1.55% 6.52mg	420mg per day for Men 19-50 years
Manganese	39.5% 0.91mg	7.66% 0.18mg	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	52.6% 368mg	1.86% 13mg	700mg per day for Men 19-50 years
Potassium	40% 1355mg	4.6% 157mg	3400mg per day for Men 19-50 years
Selenium	5.3% 2.9μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	3.04% 45.7mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	1.78% 0.2mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	15.3% 567g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Cran Cherry OCEAN SPRAY Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - California Red Kidney Beans or Cran Cherry OCEAN SPRAY?

Lets compare vitamin content per 300 calories of California Red Kidney Beans vs Cran Cherry OCEAN SPRAY:

• 300 calories of California Red Kidney Beans have more Vitamin B1, more Vitamin B2, 11 times more Vitamin B3, more Vitamin B6 and 2.5 times more Vitamin B9 than Cran Cherry OCEAN SPRAY.
• While 300 kcal of Cran Cherry OCEAN SPRAY contain 38.9 times more Vitamin C than Raw California Red Kidney Beans.
• 300 calories of California Red Kidney Beans have insufficient amounts of Vitamin C
• 300 calories of Cran Cherry OCEAN SPRAY have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6
• Both Raw California Red Kidney Beans as well as Cran Cherry OCEAN SPRAY have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for California Red Kidney Beans vs Cran Cherry OCEAN SPRAY:

• 300 calories of California Red Kidney Beans have 9.1 times more Calcium, 17 times more Copper, 16.3 times more Iron, 22.3 times more Magnesium, 5.2 times more Manganese, 28.2 times more Phosphorus, 8.7 times more Potassium and 11.8 times more Zinc than Cran Cherry OCEAN SPRAY.
• While 300 kcal of Cran Cherry OCEAN SPRAY contain 53.1 times more Water than Raw California Red Kidney Beans.
• 300 calories of Cran Cherry OCEAN SPRAY lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc
• Both Raw California Red Kidney Beans as well as Cran Cherry OCEAN SPRAY lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of California Red Kidney Beans have 5.8 times more Fiber and 17.9 times more Protein than Cran Cherry OCEAN SPRAY.
• While 300 kcal of Cran Cherry OCEAN SPRAY contain 1.5 times more Carbohydrate than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cran Cherry OCEAN SPRAY offer comparable quantities of Energy per 300 calories.
• 300 calories of Cran Cherry OCEAN SPRAY provide inadequate amounts of Protein