Comparing Nutrients in 1 kilogram Frozen Orange Juice Concentrate VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Frozen Orange Juice Concentrate	6%	1%	93%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Frozen Orange Juice Concentrate	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	51% 1480kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	1.84% 0.59g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	271% 352g	175% 228g	130g per day for Men 19-50 years
Sugars	409% 297g	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	104% 75.5g	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	% 65.8g	NA	g per day for Men 19-50 years
Sucrose	% 156g	NA	g per day for Men 19-50 years
Fiber	26.3% 10g	168% 64g	38g per day for Men 19-50 years
Protein	43% 24g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Orange Juice Concentrate	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	229% 2.75mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.75mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	68.3% 11mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	146% 7.32mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	200% 2.6mg	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	193% 770μg	325% 1300μg	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	1609% 1448mg	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	40% 6mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.33% 4μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Orange Juice Concentrate	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	38% 380mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	65.6% 0.59mg	240% 2.16mg	0.9mg per day for Men 19-50 years
Fluoride	4.95% 198μg	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	41.3% 3.3mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	83.3% 350mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	50.4% 1.16mg	187% 4.3mg	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	87% 610mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	185% 6290mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	14.5% 1.6mg	91% 10mg	11mg per day for Men 19-50 years
Water	16.4% 606g	18% 669g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Frozen Orange Juice Concentrate vs Boiled Kidney Beans:

• Frozen Orange Juice Concentrate has more Vitamin A, 1.7 times more Vitamin B1, 3 times more Vitamin B2, 1.9 times more Vitamin B3, 3.3 times more Vitamin B5, 2.2 times more Vitamin B6, 120.7 times more Vitamin C and 20 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.7 times more Vitamin B9 and 21 times more Vitamin K than Frozen Orange Juice Concentrate.
• Both Frozen Orange Juice Concentrate as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Frozen Orange Juice Concentrate vs Boiled Kidney Beans:

• Frozen Orange Juice Concentrate has 1.6 times more Potassium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.7 times more Copper, 6.7 times more Iron, 3.7 times more Manganese, 2.3 times more Phosphorus, 2.8 times more Selenium and 6.3 times more Zinc than Frozen Orange Juice Concentrate.
• Both Frozen Orange Juice Concentrate and Boiled All Types Kidney Beans have similar amounts of Calcium, Magnesium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Frozen Orange Juice Concentrate has 1.5 times more Carbohydrate and 92.8 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 10 times more Omega 3, 6.4 times more Fiber and 3.6 times more Protein than Frozen Orange Juice Concentrate.
• Both Frozen Orange Juice Concentrate and Boiled All Types Kidney Beans have similar amounts of Energy per 1 kg.
• Both Frozen Orange Juice Concentrate as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.