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

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	4%	5%	91%

Macro Nutrients

	California Red Kidney Beans	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Recommended Dietary Allowance
Energy	51.6% 1497kcal	8.76% 254kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	1.54% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	0.4% 0.068g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	45.5% 59g	130g per day for Men 19-50 years
Sugars	NA	71.7% 52g	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	26.4% 19g	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	% 14.4g	g per day for Men 19-50 years
Sucrose	NA	% 18.4g	g per day for Men 19-50 years
Fiber	297% 113g	7.16% 2.72g	38g per day for Men 19-50 years
Protein	197% 111g	5.1% 2.86g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Recommended Dietary Allowance
Vitamin A	0% 0μg	10.6% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	200% 2.4mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	9.44% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	28% 0.36mg	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	447% 1787μg	19.3% 77μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	104% 2.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	22.7% 20.4mg	31.2% 28mg	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	NA	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	30.6% 36.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Recommended Dietary Allowance
Calcium	88.5% 885mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	24.7% 0.22mg	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	530% 42.4mg	19.3% 1.54mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	268% 6.16mg	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	262% 1837mg	10.4% 72.6mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	23.6% 803mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	10.5% 388g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS per 1 lb

Compare the macro and micronutrient content in 1 lb of California Red Kidney Beans versus 1 lb of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of California Red Kidney Beans vs Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS:

• 1 pound of California Red Kidney Beans has 8.8 times more Vitamin B1, 2.7 times more Vitamin B2, 6.2 times more Vitamin B3, 5 times more Vitamin B6 and 23.2 times more Vitamin B9 than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
• While 1 lb of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS contains more Vitamin A, more Vitamin B12 and 1.4 times more Vitamin C than Raw California Red Kidney Beans.
• 1 pound of California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12
• Both Raw California Red Kidney Beans as well as Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS have insufficient amounts of Vitamin D in one pound.

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

• 1 pound of California Red Kidney Beans has 10.8 times more Calcium, 22.4 times more Copper, 27.5 times more Iron, 10.7 times more Magnesium, 25.3 times more Phosphorus, 8.4 times more Potassium, 16 times more Selenium and 31.9 times more Zinc than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
• While 1 lb of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS contains 1.4 times more Manganese and 7.3 times more Water than Raw California Red Kidney Beans.
• 1 pound of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of California Red Kidney Beans has 5.9 times more Energy, 4.4 times more Omega 3, 4.6 times more Carbohydrate, 41.5 times more Fiber and 38.7 times more Protein than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
• 1 pound of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS provide inadequate amounts of Energy, Omega 3, Fiber and Protein
• Both Raw California Red Kidney Beans as well as Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS provide inadequate amounts of Omega 6 in one pound.