Comparing Nutrients in 14 ounces Fresh Orange juice VS Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Kidney Beans	28%	2%	70%

Macro Nutrients

	Fresh Orange juice	Kidney Beans	Recommended Dietary Allowance
Energy	6.16% 179kcal	45.6% 1322kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	3.4% 3.3g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	69.2% 1.1g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	4.16% 0.71g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.8% 41.3g	183% 238g	130g per day for Men 19-50 years
Sugars	46% 33.3g	12.2% 8.85g	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	11.6% 8.4g	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	% 7.2g	NA	g per day for Men 19-50 years
Sucrose	% 16.4g	NA	g per day for Men 19-50 years
Fiber	2.1% 0.79g	260% 99g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	167% 94g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Kidney Beans	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.8% 0.36mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	121% 1.58mg	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	29.8% 119μg	391% 1564μg	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	220% 198mg	20% 18mg	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	1.06% 0.16mg	5.82% 0.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	63% 75.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Kidney Beans	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	56.8% 568mg	1000mg per day for Men 19-50 years
Copper	19.4% 0.17mg	422% 3.8mg	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	9.92% 0.79mg	407% 32.5mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	132% 556mg	420mg per day for Men 19-50 years
Manganese	2.4% 0.056mg	176% 4.05mg	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	9.64% 67.5mg	231% 1615mg	700mg per day for Men 19-50 years
Potassium	23.3% 794mg	164% 5580mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	101% 11mg	11mg per day for Men 19-50 years
Water	9.47% 350g	1.26% 46.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Kidney Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Fresh Orange juice versus 14 oz of Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Fresh Orange juice vs Kidney Beans:

• 14 ounces of Fresh Orange juice have 11.1 times more Vitamin C than Kidney Beans.
• While 14 oz of Raw All Types Kidney Beans contain 5.9 times more Vitamin B1, 7.3 times more Vitamin B2, 5.2 times more Vitamin B3, 4.1 times more Vitamin B5, 9.9 times more Vitamin B6, 13.1 times more Vitamin B9 and 190 times more Vitamin K than Raw Orange juice.
• 14 ounces of Fresh Orange juice have insufficient amounts of Vitamin K
• Both Raw Orange juice as well as Raw All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Fresh Orange juice vs Kidney Beans:

• 14 ounces of Fresh Orange juice have 7.5 times more Water than Kidney Beans.
• While 14 oz of Raw All Types Kidney Beans contain 13 times more Calcium, 21.8 times more Copper, 41 times more Iron, 12.7 times more Magnesium, 72.9 times more Manganese, 23.9 times more Phosphorus, 7 times more Potassium, 32 times more Selenium and 55.8 times more Zinc than Raw Orange juice.
• 14 ounces of Fresh Orange juice lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Fresh Orange juice have 3.8 times more Sugars than Kidney Beans.
• While 14 oz of Raw All Types Kidney Beans contain 7.4 times more Energy, 25.4 times more Omega 3, 5.8 times more Carbohydrate, 124.5 times more Fiber and 33.7 times more Protein than Raw Orange juice.
• 14 ounces of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Fiber and Protein
• Both Raw Orange juice as well as Raw All Types Kidney Beans provide inadequate amounts of Omega 6 in 14 ounces.