Comparing Nutrients in 300 calories White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY VS Boiled California Red Kidney Beans

Weight per 300 calories

• White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY: 612g
• Boiled California Red Kidney Beans: 242g

Boiled California Red Kidney Beans have 2.5 times more energy per unit of mass than White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY, which is average in comparison to other foods. White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY having low energy density.

Which food has more nutrients per 300 calories - White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY or Boiled California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY	2%	0%	98%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.063% 0.061g	0.22% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.019% 0.006g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	NA	4.84% 0.077g	1.6g per day for Men 19-50 years
Omega 6	NA	0.28% 0.048g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.4% 73.3g	41.7% 54.2g	130g per day for Men 19-50 years
Sugars	96% 70g	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	41.4% 30g	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	% 27.6g	NA	g per day for Men 19-50 years
Sucrose	% 11g	NA	g per day for Men 19-50 years
Fiber	9.67% 3.67g	59.2% 22.5g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	39.4% 22g	56g per day for Men 19-50 years

Vitamins

	White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.68% 6.12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.2% 0.12mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.04% 1.3mg	8.17% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.5% 0.31mg	19.4% 0.25mg	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	6.12% 24.5μg	44.8% 179μg	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	182% 163mg	3.23% 2.9mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.45% 24.5mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	6.12% 0.055mg	77.7% 0.7mg	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	3.06% 0.24mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	2.9% 12.2mg	27.6% 116mg	420mg per day for Men 19-50 years
Manganese	6.92% 0.16mg	33.5% 0.77mg	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	2.62% 18.4mg	47.4% 331mg	700mg per day for Men 19-50 years
Potassium	2.52% 85.7mg	30% 1014mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.61μg	5.28% 2.9μg	55μg per day for Men 19-50 years
Sodium	1.22% 18.4mg	0.65% 9.68mg	1500mg per day for Men 19-50 years
Zinc	2.23% 0.24mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	14.6% 539g	4.38% 162g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY vs Boiled California Red Kidney Beans:

• White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY has 2.4 times more Vitamin B2, 1.2 times more Vitamin B6 and 56.3 times more Vitamin C than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.5 times more Vitamin B1 and 7.3 times more Vitamin B9 than White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY.
• Both White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY and Boiled California Red Kidney Beans have similar amounts of Vitamin B3 per 300 kcal.
• Both White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY vs Boiled California Red Kidney Beans:

• White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY has 3.3 times more Water than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 6.5 times more Calcium, 12.7 times more Copper, 29.4 times more Iron, 9.5 times more Magnesium, 4.8 times more Manganese, 18 times more Phosphorus, 11.8 times more Potassium, 4.7 times more Selenium and 8.5 times more Zinc than White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY.

Comparison of macro-nutrients per 300 calories:

• White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY has 1.4 times more Carbohydrate than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 6.1 times more Fiber and 16.4 times more Protein than White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY.
• Both White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY and Boiled California Red Kidney Beans have similar amounts of Energy per 300 kcal.
• Both White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.