Comparing Nutrients in 300 calories Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium VS Canned Kidney Beans

Weight per 300 calories

• Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium: 667g
• Canned Kidney Beans: 357g

Canned All Types Kidney Beans have 1.9 times more energy per unit of mass than Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium, which is average in comparison to other foods. Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium having low energy density.

Which food has more nutrients per 300 calories - Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium or Canned Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium	2%	2%	96%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium	Canned Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	0.042% 0.013g	1.57% 0.5g	32g per day for Men 19-50 years
Omega 3	0% 0g	18.3% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0.039% 0.007g	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	56% 72.7g	40% 51.8g	130g per day for Men 19-50 years
Sugars	90% 65.3g	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	52.4% 38g	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	% 26.7g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.67g	% 6.6g	g per day for Men 19-50 years
Fiber	1.75% 0.67g	40.4% 15.4g	38g per day for Men 19-50 years
Protein	3.2% 1.8g	33.3% 18.6g	56g per day for Men 19-50 years

Vitamins

	Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.74% 6.67μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.78% 0.033mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.7% 0.1mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.63mg	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	9.23% 0.12mg	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	30% 120μg	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	233% 210mg	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	0.44% 0.067mg	0.48% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	12.2% 14.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	12.7% 127mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	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	6.67% 0.53mg	52.2% 4.18mg	8mg per day for Men 19-50 years
Magnesium	7.94% 33.3mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	19.4% 0.45mg	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	7.6% 53.3mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	15% 507mg	25% 846mg	3400mg per day for Men 19-50 years
Selenium	1.2% 0.67μg	5.84% 3.2μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	70.5% 1057mg	1500mg per day for Men 19-50 years
Zinc	3.03% 0.33mg	15% 1.64mg	11mg per day for Men 19-50 years
Water	16% 591g	7.53% 279g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium vs Canned Kidney Beans:

• Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium has 49 times more Vitamin C than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 12.4 times more Vitamin B1, 1.8 times more Vitamin B2, 2.3 times more Vitamin B3, 2.2 times more Vitamin B6 and more Vitamin K than Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium.
• Both Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium and Canned All Types Kidney Beans have similar amounts of Vitamin B9 per 300 kcal.
• Both Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium 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 Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium vs Canned Kidney Beans:

• Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium has 2.1 times more Water than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 4.5 times more Copper, 7.8 times more Iron, 2.9 times more Magnesium, 1.3 times more Manganese, 6 times more Phosphorus, 1.7 times more Potassium, 4.8 times more Selenium, 26.4 times more Sodium and 4.9 times more Zinc than Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium.
• Both Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium and Canned All Types Kidney Beans have similar amounts of Calcium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium has 1.4 times more Carbohydrate, 9.9 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain more Omega 3, 23 times more Fiber and 10.4 times more Protein than Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium.
• Both Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium and Canned All Types Kidney Beans have similar amounts of Energy per 300 kcal.
• Both Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.