Comparing Nutrients in 1 kilogram Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	4%	5%	91%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	19.3% 560kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	105% 1.68g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	6.3% 1.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 130g	175% 228g	130g per day for Men 19-50 years
Sugars	158% 115g	4.4% 3.2g	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	58.2% 42.2g	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	% 32g	NA	g per day for Men 19-50 years
Sucrose	% 40.6g	NA	g per day for Men 19-50 years
Fiber	15.8% 6g	195% 74g	38g per day for Men 19-50 years
Protein	11.3% 6.3g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	23.3% 210μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.33mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	92% 1.2mg	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	42.5% 170μg	325% 1300μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	229% 5.5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	69% 62mg	13.3% 12mg	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	12% 1.8mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67.5% 81μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	18% 180mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	269% 2.42mg	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	42.5% 3.4mg	368% 29.4mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	590% 13.6mg	207% 4.77mg	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	23% 160mg	203% 1420mg	700mg per day for Men 19-50 years
Potassium	52% 1770mg	119% 4030mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	23% 856g	18% 669g	3700g per day for Men 19-50 years

Nutrient Comparison: Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS VS Boiled Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS versus 1 kg of Boiled Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS vs Boiled Red Kidney Beans:

• 1 kilogram of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS has more Vitamin A, 1.4 times more Vitamin B2, more Vitamin B12 and 5.2 times more Vitamin C than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 2.7 times more Vitamin B1, 1.7 times more Vitamin B3, 1.5 times more Vitamin B6 and 7.6 times more Vitamin B9 than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
• Both Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS and Boiled Red Kidney Beans provide similar amounts of Vitamin K per one kilogram.
• 1 kilogram of Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C
• Both Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS vs Boiled Red Kidney Beans:

• 1 kilogram of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS has 2.8 times more Manganese and 1.3 times more Water than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 1.6 times more Calcium, 4.9 times more Copper, 8.6 times more Iron, 3 times more Magnesium, 8.9 times more Phosphorus, 2.3 times more Potassium, 6 times more Selenium and 13.4 times more Zinc than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
• 1 kilogram of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS has 35.8 times more Sugars than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 2.3 times more Energy, 8.8 times more Omega 3, 1.7 times more Carbohydrate, 12.3 times more Fiber and 13.8 times more Protein than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
• 1 kilogram of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS provide inadequate amounts of Energy, Omega 3, Fiber and Protein
• Both Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.