Comparing Nutrients in 300 calories Boiled Red Kidney Beans VS Frozen Orange Juice Concentrate

Weight per 300 calories

• Boiled Red Kidney Beans: 236g
• Frozen Orange Juice Concentrate: 203g

Both foods have similar energy densities which is average in comparison to other foods.

Discover which food has more nutrients per 300 calories - Boiled Red Kidney Beans or Frozen Orange Juice Concentrate?

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Frozen Orange Juice Concentrate	6%	1%	93%

Macro Nutrients

	Boiled Red Kidney Beans	Frozen Orange Juice Concentrate	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.2g	0.52% 0.51g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	2.15% 0.034g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	0.55% 0.093g	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	55% 71.3g	130g per day for Men 19-50 years
Sugars	1.04% 0.76g	83% 60g	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	21% 15.3g	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	% 13.3g	g per day for Men 19-50 years
Sucrose	NA	% 31.6g	g per day for Men 19-50 years
Fiber	46% 17.5g	5.33% 2.03g	38g per day for Men 19-50 years
Protein	36.6% 20.5g	8.7% 4.86g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Frozen Orange Juice Concentrate	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.93% 26.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.5% 0.38mg	46.5% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	27.3% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.53% 1.37mg	14% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	29.7% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	40.5% 0.53mg	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	39% 156μg	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	326% 294mg	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	8.1% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.5% 20μg	0.68% 0.81μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Frozen Orange Juice Concentrate	Recommended Dietary Allowance
Calcium	6.6% 66mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	63.5% 0.57mg	13.3% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1% 40μg	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	87% 6.94mg	8.36% 0.67mg	8mg per day for Men 19-50 years
Magnesium	25.3% 106mg	17% 71mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	10.2% 0.24mg	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	48% 335mg	17.7% 124mg	700mg per day for Men 19-50 years
Potassium	28% 952mg	37.5% 1275mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	1.47% 0.81μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.72mg	0.95% 14mg	1500mg per day for Men 19-50 years
Zinc	23% 2.53mg	2.95% 0.32mg	11mg per day for Men 19-50 years
Water	4.27% 158g	3.3% 123g	3700g per day for Men 19-50 years

Boiled Red Kidney Beans VS Frozen Orange Juice Concentrate Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Red Kidney Beans or Frozen Orange Juice Concentrate?

Lets compare vitamin content per 300 calories of Boiled Red Kidney Beans vs Frozen Orange Juice Concentrate:

• 300 calories of Boiled Red Kidney Beans have 2 times more Vitamin B9 and 24.5 times more Vitamin K than Frozen Orange Juice Concentrate.
• While 300 kcal of Frozen Orange Juice Concentrate contain 1.5 times more Vitamin B1, 2.6 times more Vitamin B2, 1.6 times more Vitamin B3, 2.9 times more Vitamin B5, 1.9 times more Vitamin B6, 103.5 times more Vitamin C and 17.2 times more Vitamin E than Boiled Red Kidney Beans.
• 300 calories of Boiled Red Kidney Beans have insufficient amounts of Vitamin C and Vitamin E
• 300 calories of Frozen Orange Juice Concentrate have insufficient amounts of Vitamin K
• Both Boiled Red Kidney Beans as well as Frozen Orange Juice Concentrate have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Red Kidney Beans vs Frozen Orange Juice Concentrate:

• 300 calories of Boiled Red Kidney Beans have 4.8 times more Copper, 10.4 times more Iron, 1.5 times more Magnesium, 4.8 times more Manganese, 2.7 times more Phosphorus and 7.8 times more Zinc than Frozen Orange Juice Concentrate.
• While 300 kcal of Frozen Orange Juice Concentrate contain 1.3 times more Potassium than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Frozen Orange Juice Concentrate contain similar levels of Calcium per 300 calories.
• 300 calories of Frozen Orange Juice Concentrate lack sufficient amounts of Zinc
• Both Boiled Red Kidney Beans as well as Frozen Orange Juice Concentrate lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Red Kidney Beans have 11.5 times more Omega 3, 8.6 times more Fiber and 4.2 times more Protein than Frozen Orange Juice Concentrate.
• While 300 kcal of Frozen Orange Juice Concentrate contain 1.3 times more Carbohydrate and 79.6 times more Sugars than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Frozen Orange Juice Concentrate offer comparable quantities of Energy per 300 calories.
• 300 calories of Frozen Orange Juice Concentrate provide inadequate amounts of Omega 3 and Fiber
• Both Boiled Red Kidney Beans as well as Frozen Orange Juice Concentrate provide inadequate amounts of Omega 6 in 300 calories.