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

Macros Ratio

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

Macro Nutrients

	Boiled Red 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	2.25% 0.72g	0.22% 0.07g	32g per day for Men 19-50 years
Omega 3	105% 1.68g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	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	195% 74g	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 Red 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 Red Kidney Beans	Frozen Concentrate Citrus Fruit Juice Drink	Recommended Dietary Allowance
Calcium	28% 280mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	269% 2.42mg	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	368% 29.4mg	493% 39.4mg	8mg per day for Men 19-50 years
Magnesium	107% 450mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	207% 4.77mg	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	203% 1420mg	51.4% 360mg	700mg per day for Men 19-50 years
Potassium	119% 4030mg	116% 3930mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	97% 10.7mg	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

Nutrient Comparison: Boiled Red Kidney Beans VS Frozen Concentrate Citrus Fruit Juice Drink per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Red Kidney Beans versus 1 kg of Frozen Concentrate Citrus Fruit Juice Drink to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Boiled Red Kidney Beans has 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 1 kg of Frozen Concentrate Citrus Fruit Juice Drink contains 79.4 times more Vitamin C than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Frozen Concentrate Citrus Fruit Juice Drink provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Boiled Red Kidney Beans have insufficient amounts of Vitamin C
• 1 kilogram of Frozen Concentrate Citrus Fruit Juice Drink have insufficient amounts of Vitamin B3 and Vitamin K
• Both Boiled Red Kidney Beans as well as Frozen Concentrate Citrus Fruit Juice Drink have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

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

• 1 kilogram of Boiled Red Kidney Beans has 2.5 times more Copper, 2.3 times more Magnesium, 1.9 times more Manganese, 3.9 times more Phosphorus, 3 times more Selenium and 8.9 times more Zinc than Frozen Concentrate Citrus Fruit Juice Drink.
• While 1 kg of Frozen Concentrate Citrus Fruit Juice Drink contains 1.3 times more Iron than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Frozen Concentrate Citrus Fruit Juice Drink contain similar levels of Calcium and Potassium per one kilogram.
• 1 kilogram of Frozen Concentrate Citrus Fruit Juice Drink lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Red Kidney Beans has 42 times more Omega 3, 37 times more Fiber and 7.2 times more Protein than Frozen Concentrate Citrus Fruit Juice Drink.
• While 1 kg of Frozen Concentrate Citrus Fruit Juice Drink contains 1.3 times more Energy, 1.8 times more Carbohydrate and 89.5 times more Sugars than Boiled Red Kidney Beans.
• 1 kilogram of Frozen Concentrate Citrus Fruit Juice Drink provide inadequate amounts of Omega 3 and Fiber
• Both Boiled Red Kidney Beans as well as Frozen Concentrate Citrus Fruit Juice Drink provide inadequate amounts of Omega 6 in one kilogram.