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

Weight per 300 calories

• California Red Kidney Beans: 91g
• Ruby Red Cranberry OCEAN SPRAY: 667g

California Red Kidney Beans have 7.3 times more energy per 100g than Ruby Red Cranberry OCEAN SPRAY. It has high energy density when compared to other foods. Ruby Red Cranberry OCEAN SPRAY having low energy density.

Discover which food has more nutrients per 300 calories - California Red Kidney Beans or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	0.069% 0.067g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	0.063% 0.02g	32g per day for Men 19-50 years
Omega 3	4.77% 0.076g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	0% 0g	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	59.4% 77.2g	130g per day for Men 19-50 years
Sugars	NA	101% 73.5g	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	NA	22% 16g	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	% 15.3g	g per day for Men 19-50 years
Sucrose	NA	% 40.7g	g per day for Men 19-50 years
Fiber	59.6% 22.6g	10.5% 4g	38g per day for Men 19-50 years
Protein	39.6% 22g	0.83% 0.47g	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	17.8% 160μg	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	1.1% 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	6.67% 26.7μg	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	201% 181mg	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	0.56% 0.67μg	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	17.7% 177mg	3.33% 33.3mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	6.67% 0.06mg	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	3.33% 0.27mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	3.17% 13.3mg	420mg per day for Men 19-50 years
Manganese	39.5% 0.91mg	1.74% 0.04mg	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	3.8% 26.7mg	700mg per day for Men 19-50 years
Potassium	40% 1355mg	7.65% 260mg	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	4.9% 73.3mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	1.2% 0.13mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	16% 588g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of California Red Kidney Beans have more Vitamin B1, more Vitamin B2, 10.8 times more Vitamin B3, more Vitamin B6 and 13.4 times more Vitamin B9 than Ruby Red Cranberry OCEAN SPRAY.
• While 300 kcal of Ruby Red Cranberry OCEAN SPRAY contain more Vitamin A and 44.2 times more Vitamin C than Raw California Red Kidney Beans.
• 300 calories of California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• 300 calories of Ruby Red Cranberry OCEAN SPRAY have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6
• Both Raw California Red Kidney Beans as well as Ruby Red Cranberry 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 Ruby Red Cranberry OCEAN SPRAY:

• 300 calories of California Red Kidney Beans have 5.3 times more Calcium, 16.7 times more Copper, 31.9 times more Iron, 10.9 times more Magnesium, 22.7 times more Manganese, 13.8 times more Phosphorus, 5.2 times more Potassium and 17.4 times more Zinc than Ruby Red Cranberry OCEAN SPRAY.
• While 300 kcal of Ruby Red Cranberry OCEAN SPRAY contain 55.1 times more Water than Raw California Red Kidney Beans.
• 300 calories of Ruby Red Cranberry OCEAN SPRAY lack sufficient amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus and Zinc
• Both Raw California Red Kidney Beans as well as Ruby Red Cranberry 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 5.7 times more Fiber and 47.5 times more Protein than Ruby Red Cranberry OCEAN SPRAY.
• While 300 kcal of Ruby Red Cranberry OCEAN SPRAY contain 1.4 times more Carbohydrate than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Ruby Red Cranberry OCEAN SPRAY offer comparable quantities of Energy per 300 calories.
• 300 calories of Ruby Red Cranberry OCEAN SPRAY provide inadequate amounts of Protein
• Both Raw California Red Kidney Beans as well as Ruby Red Cranberry OCEAN SPRAY provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.