Comparing Nutrients in 1 kilogram Strawberry Banana ODWALLA Fruit Juice Smoothie VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Strawberry Banana ODWALLA Fruit Juice Smoothie	4%	6%	90%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Strawberry Banana ODWALLA Fruit Juice Smoothie	Canned Kidney Beans	Recommended Dietary Allowance
Energy	16.6% 480kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	1.84% 0.59g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	0.82% 0.14g	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	85% 111g	112% 145g	130g per day for Men 19-50 years
Sugars	137% 99g	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	53% 38.4g	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	% 25.7g	% 0g	g per day for Men 19-50 years
Sucrose	% 34.8g	% 18.5g	g per day for Men 19-50 years
Fiber	15.8% 6g	113% 43g	38g per day for Men 19-50 years
Protein	8.93% 5g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Strawberry Banana ODWALLA Fruit Juice Smoothie	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.85mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42% 2.1mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	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	75% 300μg	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	427% 384mg	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	595% 89.3mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.67% 8μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Strawberry Banana ODWALLA Fruit Juice Smoothie	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	10% 100mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	44.4% 0.4mg	150% 1.35mg	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	25% 2mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	78.3% 1.8mg	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	25.7% 180mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	59% 2010mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	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	7.27% 0.8mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	23.7% 877g	21% 780g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Strawberry Banana ODWALLA Fruit Juice Smoothie vs Canned Kidney Beans:

• Strawberry Banana ODWALLA Fruit Juice Smoothie has 1.5 times more Vitamin B5, 32 times more Vitamin C and 446.5 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.3 times more Vitamin B1, 1.4 times more Vitamin B3 and 5.1 times more Vitamin K than Strawberry Banana ODWALLA Fruit Juice Smoothie.
• Both Strawberry Banana ODWALLA Fruit Juice Smoothie and Canned All Types Kidney Beans have similar amounts of Vitamin B2, Vitamin B6 and Vitamin B9 per 1 kg.
• Both Strawberry Banana ODWALLA Fruit Juice Smoothie as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Strawberry Banana ODWALLA Fruit Juice Smoothie vs Canned Kidney Beans:

• Canned All Types Kidney Beans contain 3.4 times more Calcium, 3.4 times more Copper, 5.9 times more Iron, 1.9 times more Magnesium, 5 times more Phosphorus, 4.5 times more Selenium, 148 times more Sodium and 5.8 times more Zinc than Strawberry Banana ODWALLA Fruit Juice Smoothie.
• Both Strawberry Banana ODWALLA Fruit Juice Smoothie and Canned All Types Kidney Beans have similar amounts of Manganese, Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Strawberry Banana ODWALLA Fruit Juice Smoothie has 5.4 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.8 times more Energy, 8.2 times more Omega 3, 1.3 times more Carbohydrate, 7.2 times more Fiber and 10.4 times more Protein than Strawberry Banana ODWALLA Fruit Juice Smoothie.
• Both Strawberry Banana ODWALLA Fruit Juice Smoothie as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.