Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C	1%	2%	97%

Macro Nutrients

	Boiled Kidney Beans	Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C	Recommended Dietary Allowance
Energy	43.8% 1270kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	0.53% 0.17g	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	1.53% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	87.3% 114g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	147% 107g	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	2.63% 1g	38g per day for Men 19-50 years
Protein	155% 86.7g	2.32% 1.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.56% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	2.25% 0.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	24.6% 0.32mg	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	0% 0μg	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	278% 250mg	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	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C	Recommended Dietary Allowance
Calcium	35% 350mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	14.4% 0.13mg	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	31.3% 2.5mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	26% 0.6mg	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	10% 70mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	36% 1220mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	18% 669g	24% 881g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Kidney Beans vs Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C:

• Boiled All Types Kidney Beans have 53.3 times more Vitamin B1, 4.1 times more Vitamin B2, 16.1 times more Vitamin B3, 3.7 times more Vitamin B5, 3.8 times more Vitamin B6, more Vitamin B9 and more Vitamin K than Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C.
• While Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C contains 20.8 times more Vitamin C than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C:

• Boiled All Types Kidney Beans have 11.7 times more Calcium, 16.6 times more Copper, 8.9 times more Iron, 8.4 times more Magnesium, 7.2 times more Manganese, 19.7 times more Phosphorus, 3.3 times more Potassium, 11 times more Selenium and 25 times more Zinc than Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C.
• While Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C contains 1.3 times more Water than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 2.8 times more Energy, 42.5 times more Omega 3, 2 times more Carbohydrate, 64 times more Fiber and 66.7 times more Protein than Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C.
• While Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C contains 33.4 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.