Comparing Nutrients in 100 calories Canned Kidney Beans VS Lemon juice from concentrate, bottled, CONCORD

Weight per 100 calories

• Canned Kidney Beans: 119g
• Lemon juice from concentrate, bottled, CONCORD: 417g

Canned Kidney Beans have 3.5 times more energy per 100g than Lemon juice from concentrate, bottled, CONCORD. It has average energy density when compared to other foods. Lemon juice from concentrate, bottled, CONCORD having very low energy density.

Which food has more nutrients per 100 calories - Canned Kidney Beans or Lemon juice from concentrate, bottled, CONCORD?

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Lemon juice from concentrate, bottled, CONCORD	7%	3%	90%

Macro Nutrients

	Canned Kidney Beans	Lemon juice from concentrate, bottled, CONCORD	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	0.3% 0.29g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	NA	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	NA	1.6g per day for Men 19-50 years
Omega 6	0.74% 0.13g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	13.3% 17.3g	17.2% 22.4g	130g per day for Men 19-50 years
Sugars	3.04% 2.2g	8.16% 5.9g	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	0% 0g	3.8% 2.75g	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	% 0g	% 3.17g	g per day for Men 19-50 years
Sucrose	% 2.2g	% 0g	g per day for Men 19-50 years
Fiber	13.5% 5.1g	NA	38g per day for Men 19-50 years
Protein	11% 6.2g	2.98% 1.67g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Lemon juice from concentrate, bottled, CONCORD	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.5% 0.14mg	6.94% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.67% 0.061mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.06% 0.49mg	5.13% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.3% 0.16mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.78% 0.088mg	12% 0.15mg	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	10.7% 43μg	4.17% 16.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.6% 1.43mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.16% 0.024mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.07% 4.9μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Lemon juice from concentrate, bottled, CONCORD	Recommended Dietary Allowance
Calcium	4.05% 40.5mg	3.33% 33.3mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	9.26% 0.083mg	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	17.4% 1.4mg	3.13% 0.25mg	8mg per day for Men 19-50 years
Magnesium	7.65% 32mg	5.95% 25mg	420mg per day for Men 19-50 years
Manganese	8.7% 0.2mg	3.08% 0.071mg	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	15.3% 107mg	5.36% 37.5mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	13.7% 467mg	3400mg per day for Men 19-50 years
Selenium	1.95% 1.07μg	NA	55μg per day for Men 19-50 years
Sodium	23.5% 352mg	8.06% 121mg	1500mg per day for Men 19-50 years
Zinc	4.98% 0.55mg	3.4% 0.38mg	11mg per day for Men 19-50 years
Water	2.5% 93g	10.6% 392g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Canned Kidney Beans vs Lemon juice from concentrate, bottled, CONCORD:

• Canned All Types Kidney Beans have 1.7 times more Vitamin B1, 2.6 times more Vitamin B9 and more Vitamin C than Lemon juice from concentrate, bottled, CONCORD.
• While Lemon juice from concentrate, bottled, CONCORD contains 1.7 times more Vitamin B3, 1.5 times more Vitamin B5 and 1.8 times more Vitamin B6 than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Lemon juice from concentrate, bottled, CONCORD have similar amounts of Vitamin B2 per 100 kcal.

Comparing minerals per 100 calories for Canned Kidney Beans vs Lemon juice from concentrate, bottled, CONCORD:

• Canned All Types Kidney Beans have 1.2 times more Calcium, 1.9 times more Copper, 5.6 times more Iron, 1.3 times more Magnesium, 2.8 times more Manganese, 2.9 times more Phosphorus, 2.9 times more Sodium and 1.5 times more Zinc than Lemon juice from concentrate, bottled, CONCORD.
• While Lemon juice from concentrate, bottled, CONCORD contains 1.7 times more Potassium and 4.2 times more Water than Canned All Types Kidney Beans.

Comparison of macro-nutrients per 100 calories:

• Canned All Types Kidney Beans have 3.7 times more Protein than Lemon juice from concentrate, bottled, CONCORD.
• While Lemon juice from concentrate, bottled, CONCORD contains 1.3 times more Carbohydrate, 2.7 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Lemon juice from concentrate, bottled, CONCORD have similar amounts of Energy per 100 kcal.
• Both Canned All Types Kidney Beans as well as Lemon juice from concentrate, bottled, CONCORD have insufficient amounts of Fat, Glucose and Sucrose in 100 kcal.