Comparing Nutrients in 300 calories California Red Kidney Beans VS Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS

Weight per 300 calories

• California Red Kidney Beans: 91g
• Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS: 536g

California Red Kidney Beans have 5.9 times more energy per 100g than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS. It has high energy density when compared to other foods. Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS having low energy density.

Discover which food has more nutrients per 300 calories - California Red Kidney Beans or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	1.82% 1.77g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	1.14% 0.36g	32g per day for Men 19-50 years
Omega 3	4.77% 0.076g	6.36% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	0.47% 0.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.4g	53.7% 70g	130g per day for Men 19-50 years
Sugars	NA	84.7% 61.4g	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	31% 22.6g	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	% 17g	g per day for Men 19-50 years
Sucrose	NA	% 21.8g	g per day for Men 19-50 years
Fiber	59.6% 22.6g	8.46% 3.2g	38g per day for Men 19-50 years
Protein	39.6% 22g	6.03% 3.38g	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	12.5% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	11% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	33% 0.43mg	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	89.5% 358μg	22.8% 91μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	123% 2.95μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.55% 4.1mg	37% 33.2mg	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	6.43% 0.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	36% 43.4μg	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	17.7% 177mg	9.64% 96mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	29% 0.26mg	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	106% 8.5mg	22.8% 1.82mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	19% 80.4mg	420mg per day for Men 19-50 years
Manganese	39.5% 0.91mg	316% 7.27mg	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	52.6% 368mg	12.2% 85.7mg	700mg per day for Men 19-50 years
Potassium	40% 1355mg	28% 948mg	3400mg per day for Men 19-50 years
Selenium	5.3% 2.9μg	1.95% 1.07μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	3.9% 0.43mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	12.4% 459g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Fruit Juice Smoothie, BOLTHOUSE FARMS, GREEN GOODNESS Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - California Red Kidney Beans or Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS?

Lets compare vitamin content per 300 calories of California Red Kidney Beans vs Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS:

• 300 calories of California Red Kidney Beans have 1.5 times more Vitamin B1 and 3.9 times more Vitamin B9 than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
• While 300 kcal of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS contain more Vitamin A, 2.2 times more Vitamin B2, more Vitamin B12 and 8.1 times more Vitamin C than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS provide similar amounts of Vitamin B3 and Vitamin B6 per 300 calories.
• 300 calories of California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C
• Both Raw California Red Kidney Beans as well as Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS have insufficient amounts of Vitamin D in 300 calories.

Comparing minerals per 300 calories for California Red Kidney Beans vs Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS:

• 300 calories of California Red Kidney Beans have 1.8 times more Calcium, 3.8 times more Copper, 4.7 times more Iron, 1.8 times more Magnesium, 4.3 times more Phosphorus, 1.4 times more Potassium and 5.4 times more Zinc than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
• While 300 kcal of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS contain 8 times more Manganese and 42.9 times more Water than Raw California Red Kidney Beans.
• 300 calories of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS lack sufficient amounts of Zinc
• Both Raw California Red Kidney Beans as well as Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of California Red Kidney Beans have 7 times more Fiber and 6.6 times more Protein than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
• While 300 kcal of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS contain 1.3 times more Omega 3 and 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS offer comparable quantities of Energy per 300 calories.
• 300 calories of California Red Kidney Beans provide inadequate amounts of Omega 3
• Both Raw California Red Kidney Beans as well as Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS provide inadequate amounts of Omega 6 in 300 calories.