Comparing Nutrients in 300 calories California Red Kidney Beans VS Diet Cranberry Juice OCEAN SPRAY

Weight per 300 calories

• California Red Kidney Beans: 91g
• Diet Cranberry Juice OCEAN SPRAY: 7500g

California Red Kidney Beans have 82.5 times more energy per 100g than Diet Cranberry Juice OCEAN SPRAY. It has high energy density when compared to other foods. Diet Cranberry Juice OCEAN SPRAY having very low energy density.

Discover which food has more nutrients per 300 calories - California Red Kidney Beans or Diet Cranberry Juice OCEAN SPRAY?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Diet Cranberry Juice OCEAN SPRAY	8%	0%	92%

Macro Nutrients

	California Red Kidney Beans	Diet Cranberry Juice 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	0.23% 0.075g	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	46% 60g	130g per day for Men 19-50 years
Sugars	NA	26% 18.8g	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	7.24% 5.25g	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	% 7.5g	g per day for Men 19-50 years
Sucrose	NA	% 5.25g	g per day for Men 19-50 years
Fiber	59.6% 22.6g	118% 45g	38g per day for Men 19-50 years
Protein	39.6% 22g	9.38% 5.25g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Diet Cranberry Juice OCEAN SPRAY	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.33% 75μg	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	12% 1.95mg	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	75% 300μg	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	3258% 2933mg	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% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Diet Cranberry Juice OCEAN SPRAY	Recommended Dietary Allowance
Calcium	17.7% 177mg	22.5% 225mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	75% 0.68mg	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	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	18% 75mg	420mg per day for Men 19-50 years
Manganese	39.5% 0.91mg	49% 1.13mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	40% 1355mg	17.6% 600mg	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	35% 525mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	20.5% 2.25mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	201% 7440g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Diet Cranberry Juice OCEAN SPRAY Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - California Red Kidney Beans or Diet Cranberry Juice OCEAN SPRAY?

Lets compare vitamin content per 300 calories of California Red Kidney Beans vs Diet Cranberry Juice OCEAN SPRAY:

• 300 calories of California Red Kidney Beans have more Vitamin B1, more Vitamin B2 and more Vitamin B6 than Diet Cranberry Juice OCEAN SPRAY.
• While 300 kcal of Diet Cranberry Juice OCEAN SPRAY contain more Vitamin A and 716.8 times more Vitamin C than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Diet Cranberry Juice OCEAN SPRAY provide similar amounts of Vitamin B3 and Vitamin B9 per 300 calories.
• 300 calories of California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• 300 calories of Diet Cranberry Juice OCEAN SPRAY have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B6
• Both Raw California Red Kidney Beans as well as Diet Cranberry Juice OCEAN SPRAY have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for California Red Kidney Beans vs Diet Cranberry Juice OCEAN SPRAY:

• 300 calories of California Red Kidney Beans have 1.5 times more Copper, 2.8 times more Iron, 1.9 times more Magnesium, more Phosphorus and 2.3 times more Potassium than Diet Cranberry Juice OCEAN SPRAY.
• While 300 kcal of Diet Cranberry Juice OCEAN SPRAY contain 1.3 times more Calcium, 52.5 times more Sodium and 696.5 times more Water than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Diet Cranberry Juice OCEAN SPRAY contain similar levels of Manganese and Zinc per 300 calories.
• 300 calories of Diet Cranberry Juice OCEAN SPRAY lack sufficient amounts of Phosphorus
• Both Raw California Red Kidney Beans as well as Diet Cranberry Juice 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 4.2 times more Protein than Diet Cranberry Juice OCEAN SPRAY.
• While 300 kcal of Diet Cranberry Juice OCEAN SPRAY contain 2 times more Fiber than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Diet Cranberry Juice OCEAN SPRAY offer comparable quantities of Energy and Carbohydrate per 300 calories.