Comparing Nutrients in 300 calories Strawberry Banana ODWALLA Fruit Juice Smoothie VS Red Kidney Beans

Weight per 300 calories

• Strawberry Banana ODWALLA Fruit Juice Smoothie: 625g
• Red Kidney Beans: 89g

Raw Red Kidney Beans have 7 times more energy per unit of mass than Strawberry Banana ODWALLA Fruit Juice Smoothie, which is high in comparison to other foods. Strawberry Banana ODWALLA Fruit Juice Smoothie having low energy density.

Which food has more nutrients per 300 calories - Strawberry Banana ODWALLA Fruit Juice Smoothie or Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Strawberry Banana ODWALLA Fruit Juice Smoothie	4%	6%	90%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Strawberry Banana ODWALLA Fruit Juice Smoothie	Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	0.97% 0.94g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	3.9% 0.063g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.088g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 69g	42% 54.6g	130g per day for Men 19-50 years
Sugars	85.3% 62g	2.58% 1.87g	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	33% 24g	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	% 16g	NA	g per day for Men 19-50 years
Sucrose	% 21.8g	NA	g per day for Men 19-50 years
Fiber	9.87% 3.75g	35.6% 13.5g	38g per day for Men 19-50 years
Protein	5.6% 3.13g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Strawberry Banana ODWALLA Fruit Juice Smoothie	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	7.64% 68.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.8mg	11.7% 1.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.3% 1.3mg	14% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.3% 0.41mg	27% 0.35mg	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	47% 188μg	87.7% 351μg	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	267% 240mg	4.45% 4mg	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	372% 56mg	1.25% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.17% 5μg	4.15% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Strawberry Banana ODWALLA Fruit Juice Smoothie	Red Kidney Beans	Recommended Dietary Allowance
Calcium	6.25% 62.5mg	7.4% 74mg	1000mg per day for Men 19-50 years
Copper	27.8% 0.25mg	69% 0.62mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.049% 1.96μg	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	15.6% 1.25mg	74.4% 5.96mg	8mg per day for Men 19-50 years
Magnesium	21% 87.5mg	29.2% 123mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	43% 0.99mg	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	16% 113mg	51.6% 361mg	700mg per day for Men 19-50 years
Potassium	37% 1256mg	35.6% 1210mg	3400mg per day for Men 19-50 years
Selenium	2.27% 1.25μg	5.18% 2.85μg	55μg per day for Men 19-50 years
Sodium	0.83% 12.5mg	0.71% 10.7mg	1500mg per day for Men 19-50 years
Zinc	4.55% 0.5mg	22.6% 2.5mg	11mg per day for Men 19-50 years
Water	15% 548g	0.28% 10.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Strawberry Banana ODWALLA Fruit Juice Smoothie vs Red Kidney Beans:

• Strawberry Banana ODWALLA Fruit Juice Smoothie has more Vitamin A, 1.6 times more Vitamin B2, 1.9 times more Vitamin B5, 59.9 times more Vitamin C and 298.6 times more Vitamin E than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 1.7 times more Vitamin B1 and 1.9 times more Vitamin B9 than Strawberry Banana ODWALLA Fruit Juice Smoothie.
• Both Strawberry Banana ODWALLA Fruit Juice Smoothie and Raw Red Kidney Beans have similar amounts of Vitamin B3, Vitamin B6 and Vitamin K per 300 kcal.
• Both Strawberry Banana ODWALLA Fruit Juice Smoothie as well as Raw Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Strawberry Banana ODWALLA Fruit Juice Smoothie vs Red Kidney Beans:

• Strawberry Banana ODWALLA Fruit Juice Smoothie has 52.4 times more Water than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 2.5 times more Copper, 4.8 times more Iron, 1.4 times more Magnesium, 3.2 times more Phosphorus, 2.3 times more Selenium and 5 times more Zinc than Strawberry Banana ODWALLA Fruit Juice Smoothie.
• Both Strawberry Banana ODWALLA Fruit Juice Smoothie and Raw Red Kidney Beans have similar amounts of Calcium, Manganese and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Strawberry Banana ODWALLA Fruit Juice Smoothie has 1.3 times more Carbohydrate and 33.1 times more Sugars than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 5.1 times more Omega 3, 3.6 times more Fiber and 6.4 times more Protein than Strawberry Banana ODWALLA Fruit Juice Smoothie.
• Both Strawberry Banana ODWALLA Fruit Juice Smoothie and Raw Red Kidney Beans have similar amounts of Energy per 300 kcal.
• Both Strawberry Banana ODWALLA Fruit Juice Smoothie as well as Raw Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.