Comparing Nutrients in 300 calories Royal Red Kidney Beans VS Cranberry-apricot Juice Drink, Bottled

Weight per 300 calories

• Royal Red Kidney Beans: 91g
• Cranberry-apricot Juice Drink, Bottled: 469g

Royal Red Kidney Beans have 5.1 times more energy per 100g than Cranberry-apricot Juice Drink, Bottled. It has high energy density when compared to other foods. Cranberry-apricot Juice Drink, Bottled having low energy density.

Discover which food has more nutrients per 300 calories - Royal Red Kidney Beans or Cranberry-apricot Juice Drink, Bottled?

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Cranberry-apricot Juice Drink, Bottled	1%	0%	99%

Macro Nutrients

	Royal Red Kidney Beans	Cranberry-apricot Juice Drink, Bottled	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.059g	0% 0g	32g per day for Men 19-50 years
Omega 3	8.66% 0.14g	NA	1.6g per day for Men 19-50 years
Omega 6	0.52% 0.088g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53g	58.4% 76g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	59.8% 22.7g	1.23% 0.47g	38g per day for Men 19-50 years
Protein	41.2% 23g	1.67% 0.94g	56g per day for Men 19-50 years

Vitamins

	Royal Red Kidney Beans	Cranberry-apricot Juice Drink, Bottled	Recommended Dietary Allowance
Vitamin A	0% 0μg	12% 108μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.6% 0.36mg	1.95% 0.023mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	3.6% 0.047mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.92mg	3.5% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.2% 0.71mg	3.38% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	7.2% 0.094mg	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	89.6% 358μg	1.17% 4.7μg	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	4.56% 4.1mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Royal Red Kidney Beans	Cranberry-apricot Juice Drink, Bottled	Recommended Dietary Allowance
Calcium	12% 119mg	4.2% 42mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	7.8% 0.07mg	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	99% 7.93mg	8.8% 0.7mg	8mg per day for Men 19-50 years
Magnesium	30% 126mg	3.35% 14mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	25.5% 0.59mg	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	53% 370mg	3.35% 23.4mg	700mg per day for Men 19-50 years
Potassium	36% 1227mg	8.4% 286mg	3400mg per day for Men 19-50 years
Selenium	5.3% 2.9μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.63% 9.38mg	1500mg per day for Men 19-50 years
Zinc	22% 2.43mg	1.7% 0.19mg	11mg per day for Men 19-50 years
Water	0.29% 11g	10.6% 391g	3700g per day for Men 19-50 years

Royal Red Kidney Beans VS Cranberry-apricot Juice Drink, Bottled Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Royal Red Kidney Beans or Cranberry-apricot Juice Drink, Bottled?

Lets compare vitamin content per 300 calories of Royal Red Kidney Beans vs Cranberry-apricot Juice Drink, Bottled:

• 300 calories of Royal Red Kidney Beans have 15.2 times more Vitamin B1, 4.7 times more Vitamin B2, 3.4 times more Vitamin B3, 4.2 times more Vitamin B5, 3.9 times more Vitamin B6 and 76.4 times more Vitamin B9 than Cranberry-apricot Juice Drink, Bottled.
• While 300 kcal of Cranberry-apricot Juice Drink, Bottled contain more Vitamin A than Raw Royal Red Kidney Beans.
• 300 calories of Royal Red Kidney Beans have insufficient amounts of Vitamin A
• 300 calories of Cranberry-apricot Juice Drink, Bottled have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Raw Royal Red Kidney Beans as well as Cranberry-apricot Juice Drink, Bottled have insufficient amounts of Vitamin B12 and Vitamin C in 300 calories.

Comparing minerals per 300 calories for Royal Red Kidney Beans vs Cranberry-apricot Juice Drink, Bottled:

• 300 calories of Royal Red Kidney Beans have 2.8 times more Calcium, 13 times more Copper, 11.3 times more Iron, 8.9 times more Magnesium, 1.7 times more Manganese, 15.8 times more Phosphorus, 4.3 times more Potassium and 12.9 times more Zinc than Cranberry-apricot Juice Drink, Bottled.
• While 300 kcal of Cranberry-apricot Juice Drink, Bottled contain 36.1 times more Water than Raw Royal Red Kidney Beans.
• 300 calories of Cranberry-apricot Juice Drink, Bottled lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc
• Both Raw Royal Red Kidney Beans as well as Cranberry-apricot Juice Drink, Bottled lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Royal Red Kidney Beans have 48.4 times more Fiber and 24.6 times more Protein than Cranberry-apricot Juice Drink, Bottled.
• While 300 kcal of Cranberry-apricot Juice Drink, Bottled contain 1.4 times more Carbohydrate than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Cranberry-apricot Juice Drink, Bottled offer comparable quantities of Energy per 300 calories.
• 300 calories of Cranberry-apricot Juice Drink, Bottled provide inadequate amounts of Fiber and Protein
• Both Raw Royal Red Kidney Beans as well as Cranberry-apricot Juice Drink, Bottled provide inadequate amounts of Omega 6 in 300 calories.