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

Weight per 300 calories

• Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS: 536g
• Canned Kidney Beans: 357g

Canned All Types Kidney Beans have 1.5 times more energy per unit of mass than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS, which is average in comparison to other foods. Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	4%	5%	91%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Canned Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.82% 1.77g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	1.14% 0.36g	1.57% 0.5g	32g per day for Men 19-50 years
Omega 3	6.36% 0.1g	18.3% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.08g	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	53.7% 70g	40% 51.8g	130g per day for Men 19-50 years
Sugars	84.7% 61.4g	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	31% 22.6g	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	% 17g	% 0g	g per day for Men 19-50 years
Sucrose	% 21.8g	% 6.6g	g per day for Men 19-50 years
Fiber	8.46% 3.2g	40.4% 15.4g	38g per day for Men 19-50 years
Protein	6.03% 3.38g	33.3% 18.6g	56g per day for Men 19-50 years

Vitamins

	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	12.5% 113μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.8mg	9.17% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.86% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	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	22.8% 91μg	32% 129μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	123% 2.95μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	37% 33.2mg	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	6.43% 0.96mg	0.48% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36% 43.4μg	12.2% 14.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	9.64% 96mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	53.6% 0.48mg	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	22.8% 1.82mg	52.2% 4.18mg	8mg per day for Men 19-50 years
Magnesium	19% 80.4mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	316% 7.27mg	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	12.2% 85.7mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	28% 948mg	25% 846mg	3400mg per day for Men 19-50 years
Selenium	1.95% 1.07μg	5.84% 3.2μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	70.5% 1057mg	1500mg per day for Men 19-50 years
Zinc	3.9% 0.43mg	15% 1.64mg	11mg per day for Men 19-50 years
Water	12.4% 459g	7.53% 279g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS have 2.4 times more Vitamin B2, 1.2 times more Vitamin B3, 1.6 times more Vitamin B6, more Vitamin B12, 7.8 times more Vitamin C, 13.5 times more Vitamin E and 3 times more Vitamin K than Canned Kidney Beans.
• While 300 kcal of Canned All Types Kidney Beans contain 1.3 times more Vitamin B1 and 1.4 times more Vitamin B9 than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
• 300 calories of Canned Kidney Beans have insufficient amounts of Vitamin B12, Vitamin C and Vitamin E
• Both Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin D in 300 calories.

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

• 300 calories of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS have 12.1 times more Manganese and 1.6 times more Water than Canned Kidney Beans.
• While 300 kcal of Canned All Types Kidney Beans contain 1.3 times more Calcium, 1.8 times more Copper, 2.3 times more Iron, 3.8 times more Phosphorus, 17.9 times more Sodium and 3.8 times more Zinc than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
• Both Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS and Canned Kidney Beans contain similar levels of Magnesium and Potassium per 300 calories.
• 300 calories of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS lack sufficient amounts of Zinc
• Both Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS as well as Canned All Types Kidney Beans lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS have 1.3 times more Carbohydrate, 9.3 times more Sugars and more Fructose than Canned Kidney Beans.
• While 300 kcal of Canned All Types Kidney Beans contain 2.9 times more Omega 3, 4.8 times more Fiber and 5.5 times more Protein than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
• Both Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS and Canned Kidney Beans offer comparable quantities of Energy per 300 calories.
• Both Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS as well as Canned All Types Kidney Beans provide inadequate amounts of Omega 6 in 300 calories.