Comparing Nutrients in 1 pound Canned Red Kidney Beans with Liquids VS Orange Juice Drink

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Orange Juice Drink	1%	0%	99%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Orange Juice Drink	Recommended Dietary Allowance
Energy	12.7% 367kcal	8.45% 245kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.63g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	1.77% 0.57g	0% 0g	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.38g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.7% 67.3g	46.8% 61g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	58.6% 42.5g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 8.4g	NA	g per day for Men 19-50 years
Fiber	51.3% 19.5g	2.4% 0.91g	38g per day for Men 19-50 years
Protein	42.3% 23.7g	1.6% 0.91g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Orange Juice Drink	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	144% 1.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	150% 1.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.24mg	142% 22.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.8% 0.59mg	5.44% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	174% 2.27mg	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	26% 104μg	4.54% 18μg	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	4.03% 3.63mg	75.6% 68mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.6% 0.091mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Orange Juice Drink	Recommended Dietary Allowance
Calcium	13% 132mg	0.91% 9.07mg	1000mg per day for Men 19-50 years
Copper	74% 0.67mg	9.07% 0.082mg	0.9mg per day for Men 19-50 years
Fluoride	NA	6.2% 249μg	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	71% 5.67mg	6.24% 0.5mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	3.24% 13.6mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.3mg	1.4% 0.032mg	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	68.7% 481mg	2.6% 18mg	700mg per day for Men 19-50 years
Potassium	34.7% 1179mg	5.6% 191mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	77.4% 1161mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	0.82% 0.091mg	11mg per day for Men 19-50 years
Water	9.56% 354g	10.6% 391g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Orange Juice Drink per 1 lb

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

Lets compare vitamin content per 1 pound of Canned Red Kidney Beans with Liquids vs Orange Juice Drink:

• 1 pound of Canned Red Kidney Beans with Liquids has 2.2 times more Vitamin B5, 5.8 times more Vitamin B9 and more Vitamin K than Orange Juice Drink.
• While 1 lb of Orange Juice Drink contains 3.6 times more Vitamin B1, 6.4 times more Vitamin B2, 10.1 times more Vitamin B3, 6.3 times more Vitamin B6 and 18.8 times more Vitamin C than Canned Red Kidney Beans Solids and Liquids.
• 1 pound of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin C
• 1 pound of Orange Juice Drink have insufficient amounts of Vitamin B5, Vitamin B9 and Vitamin K
• Both Canned Red Kidney Beans Solids and Liquids as well as Orange Juice Drink have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E in one pound.

Comparing minerals per 1 pound for Canned Red Kidney Beans with Liquids vs Orange Juice Drink:

• 1 pound of Canned Red Kidney Beans with Liquids has 14.5 times more Calcium, 8.2 times more Copper, 11.4 times more Iron, 10 times more Magnesium, 41.6 times more Manganese, 26.5 times more Phosphorus, 6.2 times more Potassium, more Selenium, 128 times more Sodium and 31 times more Zinc than Orange Juice Drink.
• Both Canned Red Kidney Beans with Liquids and Orange Juice Drink contain similar levels of Water per one pound.
• 1 pound of Orange Juice Drink lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Red Kidney Beans with Liquids has 1.5 times more Energy, more Omega 3, 21.5 times more Fiber and 26.1 times more Protein than Orange Juice Drink.
• While 1 lb of Orange Juice Drink contains 5.1 times more Sugars than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Orange Juice Drink offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Orange Juice Drink provide inadequate amounts of Energy, Omega 3, Fiber and Protein
• Both Canned Red Kidney Beans Solids and Liquids as well as Orange Juice Drink provide inadequate amounts of Omega 6 in one pound.