Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Frozen Concentrate Citrus Fruit Juice Drink

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Frozen Concentrate Citrus Fruit Juice Drink	3%	1%	96%

Macro Nutrients

	Boiled Kidney Beans	Frozen Concentrate Citrus Fruit Juice Drink	Recommended Dietary Allowance
Energy	43.8% 1270kcal	56% 1620kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	0.22% 0.07g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	0.65% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	309% 402g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	395% 286g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	168% 64g	5.26% 2g	38g per day for Men 19-50 years
Protein	155% 86.7g	21.4% 12g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Frozen Concentrate Citrus Fruit Juice Drink	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.78% 70μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	42.5% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	16.4% 2.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	43% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	50.8% 0.66mg	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	325% 1300μg	65% 260μg	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	13.3% 12mg	1059% 953mg	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	2% 0.3mg	14.7% 2.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Frozen Concentrate Citrus Fruit Juice Drink	Recommended Dietary Allowance
Calcium	35% 350mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	108% 0.97mg	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	278% 22mg	493% 39.4mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	111% 2.55mg	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	197% 1380mg	51.4% 360mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	116% 3930mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	18% 669g	15.5% 574g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Kidney Beans vs Frozen Concentrate Citrus Fruit Juice Drink:

• Boiled All Types Kidney Beans have 3.1 times more Vitamin B1, 1.7 times more Vitamin B2, 2.2 times more Vitamin B3, 1.8 times more Vitamin B6, 5 times more Vitamin B9 and 42 times more Vitamin K than Frozen Concentrate Citrus Fruit Juice Drink.
• While Frozen Concentrate Citrus Fruit Juice Drink contain 79.4 times more Vitamin C and 7.3 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Frozen Concentrate Citrus Fruit Juice Drink have similar amounts of Vitamin B5 per 1 kg.
• Both Boiled All Types Kidney Beans as well as Frozen Concentrate Citrus Fruit Juice Drink have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Frozen Concentrate Citrus Fruit Juice Drink:

• Boiled All Types Kidney Beans have 1.4 times more Calcium, 2.2 times more Copper, 2.1 times more Magnesium, 1.7 times more Manganese, 3.8 times more Phosphorus, 2.8 times more Selenium and 8.3 times more Zinc than Frozen Concentrate Citrus Fruit Juice Drink.
• While Frozen Concentrate Citrus Fruit Juice Drink contain 1.8 times more Iron than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Frozen Concentrate Citrus Fruit Juice Drink have similar amounts of Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 42.5 times more Omega 3, 32 times more Fiber and 7.2 times more Protein than Frozen Concentrate Citrus Fruit Juice Drink.
• While Frozen Concentrate Citrus Fruit Juice Drink contain 1.3 times more Energy, 1.8 times more Carbohydrate and 89.5 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Frozen Concentrate Citrus Fruit Juice Drink have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.