Comparing Nutrients in 500 calories California Red Kidney Beans VS Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY

Weight per 500 calories

• California Red Kidney Beans: 152g
• Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY: 1923g

California Red Kidney Beans have 12.7 times more energy per 100g than Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY. It has high energy density when compared to other foods. Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY having very low energy density.

Which food has more nutrients per 500 calories - California Red Kidney Beans or Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY	11%	0%	89%

Macro Nutrients

	California Red Kidney Beans	Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	0.06% 0.019g	32g per day for Men 19-50 years
Omega 3	7.95% 0.13g	NA	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.7% 91g	85.4% 111g	130g per day for Men 19-50 years
Sugars	NA	133% 97g	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	77% 55.8g	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	% 32.7g	g per day for Men 19-50 years
Sucrose	NA	% 3.85g	g per day for Men 19-50 years
Fiber	99% 37.7g	35.4% 13.5g	38g per day for Men 19-50 years
Protein	66% 37g	25% 14g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.14% 19.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.8% 0.8mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	3.13% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.3% 0.6mg	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	149% 597μg	NA	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	7.58% 6.8mg	703% 633mg	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	1.6% 1.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY	Recommended Dietary Allowance
Calcium	29.5% 295mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	19.2% 0.17mg	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	177% 14mg	9.6% 0.77mg	8mg per day for Men 19-50 years
Magnesium	57.7% 242mg	13.7% 57.7mg	420mg per day for Men 19-50 years
Manganese	66% 1.5mg	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	87.7% 614mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	66.4% 2258mg	26.6% 904mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.85μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.7mg	2.56% 38.5mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	3.5% 0.38mg	11mg per day for Men 19-50 years
Water	0.48% 18g	48.8% 1804g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of California Red Kidney Beans vs Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY:

• Raw California Red Kidney Beans have more Vitamin B1, more Vitamin B2, 6.2 times more Vitamin B3 and more Vitamin B6 than Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY.
• While Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY contains 92.8 times more Vitamin C than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for California Red Kidney Beans vs Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY:

• Raw California Red Kidney Beans have 3.8 times more Calcium, 9.6 times more Copper, 18.4 times more Iron, 4.2 times more Magnesium, 2.5 times more Manganese, 8 times more Phosphorus, 2.5 times more Potassium, more Selenium and 10 times more Zinc than Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY.
• While Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY contains 101.3 times more Water than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 500 calories:

• Raw California Red Kidney Beans have 2.8 times more Fiber and 2.6 times more Protein than Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY.
• Both Raw California Red Kidney Beans and Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw California Red Kidney Beans as well as Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.