Comparing Nutrients in 1 pound Boiled Kidney Beans VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Boiled Kidney Beans	Canned Orange Juice	Recommended Dietary Allowance
Energy	20% 576kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.6% 103g	38.4% 50g	130g per day for Men 19-50 years
Sugars	2% 1.45g	55% 39.7g	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	NA	15.2% 11g	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	NA	% 10.3g	g per day for Men 19-50 years
Sucrose	NA	% 18.4g	g per day for Men 19-50 years
Fiber	76.4% 29g	3.6% 1.36g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	5.5% 3.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	14.7% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	16.3% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	11% 0.14mg	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	147% 590μg	27.2% 109μg	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	6.05% 5.44mg	152% 137mg	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	0.91% 0.14mg	6.05% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Canned Orange Juice	Recommended Dietary Allowance
Calcium	16% 159mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	11% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.55% 142μg	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	126% 10mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	4.14% 0.095mg	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	89.4% 626mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	24.5% 835mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	1.65% 0.18mg	11mg per day for Men 19-50 years
Water	8.2% 304g	10.8% 398g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Kidney Beans vs Canned Orange Juice:

• Boiled All Types Kidney Beans have 4.1 times more Vitamin B1, 2.8 times more Vitamin B2, 2.9 times more Vitamin B3, 1.2 times more Vitamin B5, 3.9 times more Vitamin B6, 5.4 times more Vitamin B9 and 84 times more Vitamin K than Unsweetened Canned Orange Juice.
• While Unsweetened Canned Orange Juice contains more Vitamin A, 25.1 times more Vitamin C and 6.7 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Kidney Beans vs Canned Orange Juice:

• Boiled All Types Kidney Beans have 3.5 times more Calcium, 9.8 times more Copper, 22.2 times more Iron, 4.2 times more Magnesium, 20.5 times more Manganese, 8.1 times more Phosphorus, 2.2 times more Potassium, 11 times more Selenium and 25 times more Zinc than Unsweetened Canned Orange Juice.
• While Unsweetened Canned Orange Juice contains 1.3 times more Water than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• Boiled All Types Kidney Beans have 2.7 times more Energy, 24.3 times more Omega 3, 2.1 times more Carbohydrate, 21.3 times more Fiber and 12.8 times more Protein than Unsweetened Canned Orange Juice.
• While Unsweetened Canned Orange Juice contains 27.4 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Unsweetened Canned Orange Juice have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.