Comparing Nutrients in 300 calories Cran Pomegranate OCEAN SPRAY VS Canned Kidney Beans

Weight per 300 calories

• Cran Pomegranate OCEAN SPRAY: 638g
• Canned Kidney Beans: 357g

Canned All Types Kidney Beans have 1.8 times more energy per unit of mass than Cran Pomegranate OCEAN SPRAY, which is average in comparison to other foods. Cran Pomegranate OCEAN SPRAY having low energy density.

Which food has more nutrients per 300 calories - Cran Pomegranate OCEAN SPRAY or Canned Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Cran Pomegranate OCEAN SPRAY	1%	0%	99%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Cran Pomegranate OCEAN SPRAY	Canned Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.066% 0.064g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	0.02% 0.006g	1.57% 0.5g	32g per day for Men 19-50 years
Omega 3	NA	18.3% 0.29g	1.6g per day for Men 19-50 years
Omega 6	NA	2.23% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.7% 80g	40% 51.8g	130g per day for Men 19-50 years
Sugars	106% 76.6g	9.1% 6.6g	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	40.5% 29.4g	0% 0g	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	% 28g	% 0g	g per day for Men 19-50 years
Sucrose	% 19g	% 6.6g	g per day for Men 19-50 years
Fiber	10% 3.83g	40.4% 15.4g	38g per day for Men 19-50 years
Protein	0.8% 0.45g	33.3% 18.6g	56g per day for Men 19-50 years

Vitamins

	Cran Pomegranate OCEAN SPRAY	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.71% 6.4μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.04% 0.17mg	9.17% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.86% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	20.3% 0.26mg	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	6.4% 25.5μg	32% 129μg	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	192% 173mg	4.76% 4.3mg	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% 0mg	0.48% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.53% 0.64μg	12.2% 14.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cran Pomegranate OCEAN SPRAY	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	6.4% 0.057mg	53.6% 0.48mg	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	9.57% 0.77mg	52.2% 4.18mg	8mg per day for Men 19-50 years
Magnesium	1.5% 6.4mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	5% 0.11mg	26% 0.6mg	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	0.91% 6.4mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	2.07% 70.2mg	25% 846mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	5.84% 3.2μg	55μg per day for Men 19-50 years
Sodium	5.1% 76.6mg	70.5% 1057mg	1500mg per day for Men 19-50 years
Zinc	1.16% 0.13mg	15% 1.64mg	11mg per day for Men 19-50 years
Water	15% 555g	7.53% 279g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cran Pomegranate OCEAN SPRAY vs Canned Kidney Beans:

• Cran Pomegranate OCEAN SPRAY has 40.4 times more Vitamin C than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain more Vitamin B1, more Vitamin B2, 8.8 times more Vitamin B3, more Vitamin B6, 5 times more Vitamin B9 and 22.9 times more Vitamin K than Cran Pomegranate OCEAN SPRAY.
• Both Cran Pomegranate OCEAN SPRAY as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Cran Pomegranate OCEAN SPRAY vs Canned Kidney Beans:

• Cran Pomegranate OCEAN SPRAY has 2 times more Water than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 9.5 times more Calcium, 8.4 times more Copper, 5.5 times more Iron, 15.1 times more Magnesium, 5.2 times more Manganese, 50.4 times more Phosphorus, 12.1 times more Potassium, more Selenium, 13.8 times more Sodium and 12.9 times more Zinc than Cran Pomegranate OCEAN SPRAY.

Comparison of macro-nutrients per 300 calories:

• Cran Pomegranate OCEAN SPRAY has 1.5 times more Carbohydrate, 11.6 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 4 times more Fiber and 41.7 times more Protein than Cran Pomegranate OCEAN SPRAY.
• Both Cran Pomegranate OCEAN SPRAY and Canned All Types Kidney Beans have similar amounts of Energy per 300 kcal.
• Both Cran Pomegranate OCEAN SPRAY as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.