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

Macros Ratio

	Protein	Fat	Carbs
Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	4%	5%	91%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Red Kidney Beans	Recommended Dietary Allowance
Energy	19.3% 560kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	224% 3.58g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	13.4% 2.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 130g	471% 613g	130g per day for Men 19-50 years
Sugars	158% 115g	29% 21g	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	400% 152g	38g per day for Men 19-50 years
Protein	11.3% 6.3g	402% 225g	56g per day for Men 19-50 years

Vitamins

	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	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	507% 6.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.33mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	305% 3.97mg	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	985% 3940μg	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	50% 45mg	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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67.5% 81μg	46.7% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Red Kidney Beans	Recommended Dietary Allowance
Calcium	18% 180mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	777% 7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.55% 22μg	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	836% 67mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	590% 13.6mg	483% 11mg	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	580% 4060mg	700mg per day for Men 19-50 years
Potassium	52% 1770mg	400% 13590mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	254% 28mg	11mg per day for Men 19-50 years
Water	23% 856g	3.18% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS VS 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 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 Red Kidney Beans:

• 1 kilogram of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS has more Vitamin A, more Vitamin B12, 1.4 times more Vitamin C and 1.4 times more Vitamin K than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 10.1 times more Vitamin B1, 2.7 times more Vitamin B2, 6.3 times more Vitamin B3, 5 times more Vitamin B6 and 23.2 times more Vitamin B9 than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
• 1 kilogram of Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12
• Both Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS as well as Raw 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 Red Kidney Beans:

• 1 kilogram of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS has 1.2 times more Manganese and 7.3 times more Water than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 4.6 times more Calcium, 14.3 times more Copper, 19.7 times more Iron, 9.2 times more Magnesium, 25.4 times more Phosphorus, 7.7 times more Potassium, 16 times more Selenium and 34.9 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 5.5 times more Sugars than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 6 times more Energy, 18.8 times more Omega 3, 4.7 times more Carbohydrate, 25.3 times more Fiber and 35.8 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 Raw Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.