Comparing Nutrients in 300 calories Boiled Kidney Beans VS Orange Mango FUZE, Fortified With Vitamins A, C, E, B6

Weight per 300 calories

• Boiled Kidney Beans: 236g
• Orange Mango FUZE, Fortified With Vitamins A, C, E, B6: 790g

Boiled Kidney Beans have 3.3 times more energy per 100g than Orange Mango FUZE, Fortified With Vitamins A, C, E, B6. It has average energy density when compared to other foods. Orange Mango FUZE, Fortified With Vitamins A, C, E, B6 having low energy density.

Which food has more nutrients per 300 calories - Boiled Kidney Beans or Orange Mango FUZE, Fortified With Vitamins A, C, E, B6?

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Orange Mango FUZE, Fortified With Vitamins A, C, E, B6	7%	1%	92%

Macro Nutrients

	Boiled Kidney Beans	Orange Mango FUZE, Fortified With Vitamins A, C, E, B6	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.2g	0.49% 0.47g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	0.17% 0.055g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.26g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.4% 54g	56% 72.6g	130g per day for Men 19-50 years
Sugars	1.04% 0.76g	98% 71g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	39.8% 15g	4.16% 1.58g	38g per day for Men 19-50 years
Protein	36.6% 20.5g	9.6% 5.37g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Orange Mango FUZE, Fortified With Vitamins A, C, E, B6	Recommended Dietary Allowance
Vitamin A	0% 0μg	17.5% 158μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.5% 0.38mg	52.6% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.53% 1.37mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	97% 1.26mg	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	76.8% 307μg	87% 347μg	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	3.15% 2.83mg	211% 189mg	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	0.47% 0.071mg	57% 8.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.5% 20μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Orange Mango FUZE, Fortified With Vitamins A, C, E, B6	Recommended Dietary Allowance
Calcium	8.27% 82.7mg	7.1% 71mg	1000mg per day for Men 19-50 years
Copper	56.7% 0.51mg	38.6% 0.35mg	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	65.6% 5.24mg	9.87% 0.79mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	18.8% 79mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	NA	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	46.6% 326mg	18% 126mg	700mg per day for Men 19-50 years
Potassium	28% 957mg	44.6% 1516mg	3400mg per day for Men 19-50 years
Selenium	4.72% 2.6μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.16% 2.36mg	5.26% 79mg	1500mg per day for Men 19-50 years
Zinc	21.5% 2.36mg	3.6% 0.39mg	11mg per day for Men 19-50 years
Water	4.27% 158g	18.8% 695g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Kidney Beans vs Orange Mango FUZE, Fortified With Vitamins A, C, E, B6:

• Boiled All Types Kidney Beans have 25.1 times more Vitamin K than Orange Mango FUZE, Fortified With Vitamins A, C, E, B6.
• While Orange Mango FUZE, Fortified With Vitamins A, C, E, B6 contain more Vitamin A, 1.7 times more Vitamin B1, 4.5 times more Vitamin B6, 66.8 times more Vitamin C and 120.3 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Orange Mango FUZE, Fortified With Vitamins A, C, E, B6 have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B9 per 300 kcal.
• Both Boiled All Types Kidney Beans as well as Orange Mango FUZE, Fortified With Vitamins A, C, E, B6 have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Kidney Beans vs Orange Mango FUZE, Fortified With Vitamins A, C, E, B6:

• Boiled All Types Kidney Beans have 1.5 times more Copper, 6.6 times more Iron, 1.3 times more Magnesium, 2.6 times more Phosphorus, 3.3 times more Selenium and 6 times more Zinc than Orange Mango FUZE, Fortified With Vitamins A, C, E, B6.
• While Orange Mango FUZE, Fortified With Vitamins A, C, E, B6 contain 1.6 times more Potassium, 33.4 times more Sodium and 4.4 times more Water than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Orange Mango FUZE, Fortified With Vitamins A, C, E, B6 have similar amounts of Calcium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled All Types Kidney Beans have 17 times more Omega 3, 9.6 times more Fiber and 3.8 times more Protein than Orange Mango FUZE, Fortified With Vitamins A, C, E, B6.
• While Orange Mango FUZE, Fortified With Vitamins A, C, E, B6 contain 1.3 times more Carbohydrate and 94 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Orange Mango FUZE, Fortified With Vitamins A, C, E, B6 have similar amounts of Energy per 300 kcal.
• Both Boiled All Types Kidney Beans as well as Orange Mango FUZE, Fortified With Vitamins A, C, E, B6 have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.