Comparing Nutrients in 1 kilogram Orange Juice Drink VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Orange Juice Drink	1%	0%	99%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Orange Juice Drink	Canned Kidney Beans	Recommended Dietary Allowance
Energy	18.6% 540kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	0% 0g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	6.24% 1.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	103% 134g	112% 145g	130g per day for Men 19-50 years
Sugars	129% 94g	25.5% 18.5g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 18.5g	g per day for Men 19-50 years
Fiber	5.26% 2g	113% 43g	38g per day for Men 19-50 years
Protein	3.57% 2g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Orange Juice Drink	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	317% 3.8mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	331% 4.3mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	313% 50mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	385% 5mg	57% 0.74mg	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% 40μg	90% 360μg	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	167% 150mg	13.3% 12mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.33% 0.2mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Orange Juice Drink	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	2% 20mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	150% 1.35mg	0.9mg per day for Men 19-50 years
Fluoride	13.7% 548μg	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	13.8% 1.1mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	3.04% 0.07mg	73% 1.68mg	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	5.7% 40mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	12.4% 420mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	23.3% 862g	21% 780g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Orange Juice Drink vs Canned Kidney Beans:

• Orange Juice Drink has 3.3 times more Vitamin B1, 8.4 times more Vitamin B2, 12.2 times more Vitamin B3, 6.8 times more Vitamin B6 and 12.5 times more Vitamin C than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.3 times more Vitamin B5, 9 times more Vitamin B9 and more Vitamin K than Orange Juice Drink.
• Both Orange Juice Drink as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Orange Juice Drink vs Canned Kidney Beans:

• Canned All Types Kidney Beans contain 17 times more Calcium, 7.5 times more Copper, 10.6 times more Iron, 9 times more Magnesium, 24 times more Manganese, 22.5 times more Phosphorus, 5.6 times more Potassium, more Selenium, 148 times more Sodium and 23 times more Zinc than Orange Juice Drink.
• Both Orange Juice Drink and Canned All Types Kidney Beans have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Orange Juice Drink has 5.1 times more Sugars than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.6 times more Energy, more Omega 3, 21.5 times more Fiber and 26.1 times more Protein than Orange Juice Drink.
• Both Orange Juice Drink and Canned All Types Kidney Beans have similar amounts of Carbohydrate per 1 kg.
• Both Orange Juice Drink as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.