Comparing Nutrients in 300 calories Frozen novelties, juice type, orange VS Canned Kidney Beans

Weight per 300 calories

• Frozen novelties, juice type, orange: 316g
• Canned Kidney Beans: 357g

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

Which food has more nutrients per 300 calories - Frozen novelties, juice type, orange or Canned Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Frozen novelties, juice type, orange	2%	0%	98%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Frozen novelties, juice type, orange	Canned Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	1.57% 0.5g	32g per day for Men 19-50 years
Omega 3	0% 0g	18.3% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	2.23% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.3% 73g	40% 51.8g	130g per day for Men 19-50 years
Sugars	87% 63g	9.1% 6.6g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 6.6g	g per day for Men 19-50 years
Fiber	0.83% 0.32g	40.4% 15.4g	38g per day for Men 19-50 years
Protein	2.8% 1.58g	33.3% 18.6g	56g per day for Men 19-50 years

Vitamins

	Frozen novelties, juice type, orange	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.35% 3.16μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.63% 0.032mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.3% 0.095mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.16% 0.51mg	9.17% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.1% 0.21mg	9.86% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.37% 0.057mg	20.3% 0.26mg	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	14.2% 57μg	32% 129μg	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	90% 81mg	4.76% 4.3mg	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	0.84% 0.13mg	0.48% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.26% 0.32μg	12.2% 14.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen novelties, juice type, orange	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	2.84% 28.4mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	53.6% 0.48mg	0.9mg per day for Men 19-50 years
Fluoride	6.08% 243μg	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	18.6% 1.5mg	52.2% 4.18mg	8mg per day for Men 19-50 years
Magnesium	6% 25.3mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	1.1% 0.025mg	26% 0.6mg	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	5.86% 41mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	9.3% 316mg	25% 846mg	3400mg per day for Men 19-50 years
Selenium	0.57% 0.32μg	5.84% 3.2μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.3mg	70.5% 1057mg	1500mg per day for Men 19-50 years
Zinc	0.57% 0.063mg	15% 1.64mg	11mg per day for Men 19-50 years
Water	6.5% 240g	7.53% 279g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Frozen novelties, juice type, orange vs Canned Kidney Beans:

• Frozen novelties, juice type, orange have 18.9 times more Vitamin C than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 13.1 times more Vitamin B1, 1.9 times more Vitamin B2, 2.9 times more Vitamin B3, 2.4 times more Vitamin B5, 4.6 times more Vitamin B6, 2.3 times more Vitamin B9 and 46.4 times more Vitamin K than Frozen novelties, juice type, orange.
• Both Frozen novelties, juice type, orange as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Frozen novelties, juice type, orange vs Canned Kidney Beans:

• Canned All Types Kidney Beans contain 4.3 times more Calcium, 6.9 times more Copper, 2.8 times more Iron, 3.8 times more Magnesium, 23.8 times more Manganese, 7.8 times more Phosphorus, 2.7 times more Potassium, 10.2 times more Selenium, 41.8 times more Sodium and 26 times more Zinc than Frozen novelties, juice type, orange.
• Both Frozen novelties, juice type, orange and Canned All Types Kidney Beans have similar amounts of Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Frozen novelties, juice type, orange have 1.4 times more Carbohydrate and 9.6 times more Sugars than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain more Omega 3, 48.6 times more Fiber and 11.8 times more Protein than Frozen novelties, juice type, orange.
• Both Frozen novelties, juice type, orange and Canned All Types Kidney Beans have similar amounts of Energy per 300 kcal.
• Both Frozen novelties, juice type, orange as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.