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

Macros Ratio

	Protein	Fat	Carbs
Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	4%	5%	91%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	19.3% 560kcal	113% 3290kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	4.64% 4.5g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	2.03% 0.65g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	95% 1.52g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 130g	449% 583g	130g per day for Men 19-50 years
Sugars	158% 115g	NA	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	655% 249g	38g per day for Men 19-50 years
Protein	11.3% 6.3g	452% 253g	56g per day for Men 19-50 years

Vitamins

	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Royal 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	325% 3.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	185% 2.4mg	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% 3.96mg	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	983% 3930μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67.5% 81μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	18% 180mg	131% 1310mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	1111% 10mg	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	1088% 87mg	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	482% 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	396% 13460mg	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	8.67% 130mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	242% 26.6mg	11mg per day for Men 19-50 years
Water	23% 856g	3.2% 119g	3700g per day for Men 19-50 years

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

• 1 kilogram of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS has more Vitamin A, more Vitamin B12 and 1.4 times more Vitamin C than Royal Red Kidney Beans.
• While 1 kg of Raw Royal Red Kidney Beans contains 6.5 times more Vitamin B1, 3 times more Vitamin B2, 6.3 times more Vitamin B3, 5 times more Vitamin B6 and 23.1 times more Vitamin B9 than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
• 1 kilogram of Royal Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12
• Both Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin D in one kilogram.

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

• 1 kilogram of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS has 1.2 times more Manganese and 7.2 times more Water than Royal Red Kidney Beans.
• While 1 kg of Raw Royal Red Kidney Beans contains 7.3 times more Calcium, 20.4 times more Copper, 25.6 times more Iron, 9.2 times more Magnesium, 25.4 times more Phosphorus, 7.6 times more Potassium, 16 times more Selenium and 33.3 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 kg of Raw Royal Red Kidney Beans contains 5.9 times more Energy, 8 times more Omega 3, 4.5 times more Carbohydrate, 41.5 times more Fiber and 40.2 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 Royal Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.