Comparing Nutrients in 500 calories Cran Pomegranate OCEAN SPRAY VS Boiled Kidney Beans

Weight per 500 calories

• Cran Pomegranate OCEAN SPRAY: 1064g
• Boiled Kidney Beans: 394g

Boiled All Types Kidney Beans have 2.7 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 500 calories - Cran Pomegranate OCEAN SPRAY or Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Cran Pomegranate OCEAN SPRAY	1%	0%	99%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Cran Pomegranate OCEAN SPRAY	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.11% 0.11g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	0.033% 0.011g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	NA	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	NA	2.5% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	103% 134g	69% 89.8g	130g per day for Men 19-50 years
Sugars	176% 128g	1.74% 1.26g	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	67.5% 49g	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	% 47g	NA	g per day for Men 19-50 years
Sucrose	% 32g	NA	g per day for Men 19-50 years
Fiber	16.8% 6.4g	66.3% 25g	38g per day for Men 19-50 years
Protein	1.33% 0.74g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Cran Pomegranate OCEAN SPRAY	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.2% 10.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.73% 0.28mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	36.3% 0.47mg	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	10.6% 42.6μg	128% 512μg	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	320% 288mg	5.25% 4.72mg	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	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.89% 1.06μg	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cran Pomegranate OCEAN SPRAY	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	13.8% 138mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.096mg	94% 0.85mg	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	16% 1.28mg	109% 8.74mg	8mg per day for Men 19-50 years
Magnesium	2.53% 10.6mg	39.4% 165mg	420mg per day for Men 19-50 years
Manganese	8.33% 0.19mg	73.6% 1.7mg	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	1.5% 10.6mg	77.6% 543mg	700mg per day for Men 19-50 years
Potassium	3.44% 117mg	47% 1594mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	7.87% 4.33μg	55μg per day for Men 19-50 years
Sodium	8.5% 128mg	0.26% 3.94mg	1500mg per day for Men 19-50 years
Zinc	1.93% 0.21mg	35.8% 3.94mg	11mg per day for Men 19-50 years
Water	25% 926g	7.12% 264g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cran Pomegranate OCEAN SPRAY vs Boiled Kidney Beans:

• Cran Pomegranate OCEAN SPRAY has 61 times more Vitamin C than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain more Vitamin B1, more Vitamin B2, 8.2 times more Vitamin B3, more Vitamin B6, 12 times more Vitamin B9 and 31.1 times more Vitamin K than Cran Pomegranate OCEAN SPRAY.
• Both Cran Pomegranate OCEAN SPRAY as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Cran Pomegranate OCEAN SPRAY vs Boiled Kidney Beans:

• Cran Pomegranate OCEAN SPRAY has 32.4 times more Sodium and 3.5 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 6.5 times more Calcium, 8.9 times more Copper, 6.8 times more Iron, 15.5 times more Magnesium, 8.8 times more Manganese, 51.1 times more Phosphorus, 13.6 times more Potassium, more Selenium and 18.5 times more Zinc than Cran Pomegranate OCEAN SPRAY.

Comparison of macro-nutrients per 500 calories:

• Cran Pomegranate OCEAN SPRAY has 1.5 times more Carbohydrate and 101.3 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.9 times more Fiber and 45.8 times more Protein than Cran Pomegranate OCEAN SPRAY.
• Both Cran Pomegranate OCEAN SPRAY and Boiled All Types Kidney Beans have similar amounts of Energy per 500 kcal.
• Both Cran Pomegranate OCEAN SPRAY as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.