Comparing Nutrients in 1 pound Fresh Orange juice VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Fresh Orange juice	Red Kidney Beans	Recommended Dietary Allowance
Energy	7.04% 204kcal	52.7% 1529kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	4.96% 4.8g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	101% 1.62g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	6.1% 1.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.3% 47g	214% 278g	130g per day for Men 19-50 years
Sugars	52.6% 38g	13% 9.53g	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	13.3% 9.6g	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	% 8.2g	NA	g per day for Men 19-50 years
Sucrose	% 18.8g	NA	g per day for Men 19-50 years
Fiber	2.4% 0.91g	181% 69g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	182% 102g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	5.04% 45.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	230% 2.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	60% 9.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.2% 0.86mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	139% 1.8mg	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	34% 136μg	447% 1787μg	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	252% 227mg	22.7% 20.4mg	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	1.2% 0.18mg	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	21% 25.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Red Kidney Beans	Recommended Dietary Allowance
Calcium	5% 50mg	37.6% 376mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	352% 3.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 9.98μg	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	11.3% 0.91mg	379% 30.3mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	149% 626mg	420mg per day for Men 19-50 years
Manganese	2.76% 0.064mg	219% 5.04mg	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	11% 77mg	263% 1842mg	700mg per day for Men 19-50 years
Potassium	26.7% 907mg	181% 6164mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	2.06% 0.23mg	115% 12.7mg	11mg per day for Men 19-50 years
Water	11% 401g	1.44% 53.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Fresh Orange juice vs Red Kidney Beans:

• Raw Orange juice has more Vitamin A and 11.1 times more Vitamin C than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 6.8 times more Vitamin B1, 7.2 times more Vitamin B2, 5.3 times more Vitamin B3, 4.1 times more Vitamin B5, 9.9 times more Vitamin B6, 13.1 times more Vitamin B9, 5.3 times more Vitamin E and 56 times more Vitamin K than Raw Orange juice.
• Both Raw Orange juice as well as Raw Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Fresh Orange juice vs Red Kidney Beans:

• Raw Orange juice has 7.5 times more Water than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 7.5 times more Calcium, 15.9 times more Copper, 33.5 times more Iron, 12.5 times more Magnesium, 79.4 times more Manganese, 23.9 times more Phosphorus, 6.8 times more Potassium, 32 times more Selenium and 55.8 times more Zinc than Raw Orange juice.

Comparison of macro-nutrients per 1 pound:

• Raw Orange juice has 4 times more Sugars than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 7.5 times more Energy, 5.3 times more Fat, 32.5 times more Omega 3, 7.9 times more Omega 6, 5.9 times more Carbohydrate, 76 times more Fiber and 32.2 times more Protein than Raw Orange juice.
• Both Raw Orange juice as well as Raw Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.