Comparing Nutrients in 7 ounces Boiled California Red Kidney Beans VS Cran Raspberry Juice Drink OCEAN SPRAY

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Cran Raspberry Juice Drink OCEAN SPRAY	2%	0%	98%

Macro Nutrients

	Boiled California Red Kidney Beans	Cran Raspberry Juice Drink OCEAN SPRAY	Recommended Dietary Allowance
Energy	8.5% 246kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.006% 0.002g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	NA	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.2% 44.5g	18.3% 23.7g	130g per day for Men 19-50 years
Sugars	NA	31.2% 22.6g	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	NA	11.8% 8.53g	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	% 7.74g	g per day for Men 19-50 years
Sucrose	NA	% 6.35g	g per day for Men 19-50 years
Fiber	48.6% 18.5g	3.13% 1.2g	38g per day for Men 19-50 years
Protein	32.4% 18g	0.99% 0.56g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Cran Raspberry Juice Drink OCEAN SPRAY	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	0.32% 0.052mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	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	36.7% 147μg	2% 7.94μg	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	2.65% 2.4mg	60% 54mg	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	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Cran Raspberry Juice Drink OCEAN SPRAY	Recommended Dietary Allowance
Calcium	13% 131mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	2% 0.018mg	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	74% 5.9mg	0.99% 0.079mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	0.47% 2mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	1.9% 0.044mg	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	39% 272mg	0.28% 2mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	1.05% 35.7mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	0.36% 0.04mg	11mg per day for Men 19-50 years
Water	3.6% 133g	4.7% 174g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Cran Raspberry Juice Drink OCEAN SPRAY per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled California Red Kidney Beans versus 7 oz of Cran Raspberry Juice Drink OCEAN SPRAY to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled California Red Kidney Beans vs Cran Raspberry Juice Drink OCEAN SPRAY:

• 7 ounces of Boiled California Red Kidney Beans have more Vitamin B1, more Vitamin B2, 20.8 times more Vitamin B3, more Vitamin B6 and 18.5 times more Vitamin B9 than Cran Raspberry Juice Drink OCEAN SPRAY.
• While 7 oz of Cran Raspberry Juice Drink OCEAN SPRAY contain 22.7 times more Vitamin C than Boiled California Red Kidney Beans.
• 7 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• 7 ounces of Cran Raspberry Juice Drink OCEAN SPRAY have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Boiled California Red Kidney Beans as well as Cran Raspberry Juice Drink OCEAN SPRAY have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled California Red Kidney Beans vs Cran Raspberry Juice Drink OCEAN SPRAY:

• 7 ounces of Boiled California Red Kidney Beans have 33 times more Calcium, 32.1 times more Copper, 74.5 times more Iron, 48 times more Magnesium, 14.5 times more Manganese, 137 times more Phosphorus, 23.3 times more Potassium, 12 times more Selenium and 43 times more Zinc than Cran Raspberry Juice Drink OCEAN SPRAY.
• While 7 oz of Cran Raspberry Juice Drink OCEAN SPRAY contain 1.3 times more Water than Boiled California Red Kidney Beans.
• 7 ounces of Cran Raspberry Juice Drink OCEAN SPRAY lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled California Red Kidney Beans have 2.5 times more Energy, 1.9 times more Carbohydrate, 15.5 times more Fiber and 32.6 times more Protein than Cran Raspberry Juice Drink OCEAN SPRAY.
• 7 ounces of Cran Raspberry Juice Drink OCEAN SPRAY provide inadequate amounts of Energy, Fiber and Protein