Comparing Nutrients in 1 kilogram Chilled Orange Juice VS Canned Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Chilled Orange Juice	5%	2%	93%
Canned Red Kidney Beans	25%	7%	68%

Macro Nutrients

	Chilled Orange Juice	Canned Red Kidney Beans	Recommended Dietary Allowance
Energy	17% 490kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	11% 10.5g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	5.66% 1.8g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	45.6% 0.73g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	7.06% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.8% 115g	165% 215g	130g per day for Men 19-50 years
Sugars	115% 83g	52.4% 38g	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	30.8% 22.3g	1.38% 1g	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	% 21g	% 2.3g	g per day for Men 19-50 years
Sucrose	% 40g	% 34.7g	g per day for Men 19-50 years
Fiber	7.9% 3g	145% 55g	38g per day for Men 19-50 years
Protein	12% 6.8g	143% 79.8g	56g per day for Men 19-50 years

Vitamins

	Chilled Orange Juice	Canned Red 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	38.3% 0.46mg	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	28.8% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.5% 0.76mg	NA	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	47.5% 190μg	70% 280μg	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	373% 336mg	2.22% 2mg	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	13.3% 2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chilled Orange Juice	Canned Red Kidney Beans	Recommended Dietary Allowance
Calcium	11% 110mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	302% 2.72mg	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	16.3% 1.3mg	188% 15mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	167% 3.84mg	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	24.3% 170mg	173% 1210mg	700mg per day for Men 19-50 years
Potassium	52.4% 1780mg	81.5% 2770mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	154% 2310mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	23.6% 872g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Chilled Orange Juice VS Canned Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Chilled Orange Juice versus 1 kg of Canned Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Chilled Orange Juice has 2.4 times more Vitamin B2 and 168 times more Vitamin C than Canned Red Kidney Beans.
• While 1 kg of Canned Red Kidney Beans, Solids contains 1.5 times more Vitamin B1, 1.6 times more Vitamin B3 and 1.5 times more Vitamin B9 than Chilled Orange Juice from Concentrate.
• 1 kilogram of Chilled Orange Juice have insufficient amounts of Vitamin B3
• 1 kilogram of Canned Red Kidney Beans have insufficient amounts of Vitamin B2 and Vitamin C
• Both Chilled Orange Juice from Concentrate as well as Canned Red Kidney Beans, Solids have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Chilled Orange Juice has 1.3 times more Water than Canned Red Kidney Beans.
• While 1 kg of Canned Red Kidney Beans, Solids contains 5.2 times more Calcium, 6.5 times more Copper, 11.5 times more Iron, 2.7 times more Magnesium, 16.7 times more Manganese, 7.1 times more Phosphorus, 1.6 times more Potassium, 16 times more Selenium, 115.5 times more Sodium and 10.7 times more Zinc than Chilled Orange Juice from Concentrate.
• 1 kilogram of Chilled Orange Juice lack sufficient amounts of Calcium, Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Chilled Orange Juice has 2.2 times more Sugars and 22.3 times more Fructose than Canned Red Kidney Beans.
• While 1 kg of Canned Red Kidney Beans, Solids contains 2.5 times more Energy, 10.4 times more Omega 3, 1.9 times more Carbohydrate, 18.3 times more Fiber and 11.7 times more Protein than Chilled Orange Juice from Concentrate.
• 1 kilogram of Chilled Orange Juice provide inadequate amounts of Energy, Omega 3, Fiber and Protein
• Both Chilled Orange Juice from Concentrate as well as Canned Red Kidney Beans, Solids provide inadequate amounts of Omega 6 in one kilogram.