Comparing Nutrients in 300 calories Juice, apple and grape blend, with added ascorbic acid VS Boiled Kidney Beans

Weight per 300 calories

• Juice, apple and grape blend, with added ascorbic acid: 600g
• Boiled Kidney Beans: 236g

Boiled All Types Kidney Beans have 2.5 times more energy per unit of mass than Juice, apple and grape blend, with added ascorbic acid, which is average in comparison to other foods. Juice, apple and grape blend, with added ascorbic acid having low energy density.

Which food has more nutrients per 300 calories - Juice, apple and grape blend, with added ascorbic acid or Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Juice, apple and grape blend, with added ascorbic acid	1%	2%	97%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Juice, apple and grape blend, with added ascorbic acid	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.72g	1.2% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	2.25% 0.036g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	0.95% 0.16g	1.5% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.5% 74.8g	41.4% 54g	130g per day for Men 19-50 years
Sugars	90% 65.5g	1.04% 0.76g	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	53.5% 38.8g	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	% 22.3g	NA	g per day for Men 19-50 years
Sucrose	% 4.44g	NA	g per day for Men 19-50 years
Fiber	3.16% 1.2g	39.8% 15g	38g per day for Men 19-50 years
Protein	1.7% 0.96g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Juice, apple and grape blend, with added ascorbic acid	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3% 0.036mg	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.92% 0.09mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.26% 0.52mg	8.53% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.2% 0.21mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.7% 0.13mg	22% 0.28mg	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	0% 0μg	76.8% 307μg	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	188% 169mg	3.15% 2.83mg	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	0.4% 0.06mg	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1% 1.2μg	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Juice, apple and grape blend, with added ascorbic acid	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	6.6% 66mg	8.27% 82.7mg	1000mg per day for Men 19-50 years
Copper	6.67% 0.06mg	56.7% 0.51mg	0.9mg per day for Men 19-50 years
Fluoride	11% 433μg	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	8.25% 0.66mg	65.6% 5.24mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	10.7% 0.25mg	44% 1mg	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	7.7% 54mg	46.6% 326mg	700mg per day for Men 19-50 years
Potassium	17% 576mg	28% 957mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	4.72% 2.6μg	55μg per day for Men 19-50 years
Sodium	2.8% 42mg	0.16% 2.36mg	1500mg per day for Men 19-50 years
Zinc	2.73% 0.3mg	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	14% 522g	4.27% 158g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Juice, apple and grape blend, with added ascorbic acid vs Boiled Kidney Beans:

• Juice, apple and grape blend, with added ascorbic acid has 59.7 times more Vitamin C than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 10.5 times more Vitamin B1, 1.5 times more Vitamin B2, 2.6 times more Vitamin B3, 2.5 times more Vitamin B5, 2.2 times more Vitamin B6, more Vitamin B9 and 16.5 times more Vitamin K than Juice, apple and grape blend, with added ascorbic acid.
• Both Juice, apple and grape blend, with added ascorbic acid as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Juice, apple and grape blend, with added ascorbic acid vs Boiled Kidney Beans:

• Juice, apple and grape blend, with added ascorbic acid has 3.3 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.3 times more Calcium, 8.5 times more Copper, 7.9 times more Iron, 2.4 times more Magnesium, 4.1 times more Manganese, 6 times more Phosphorus, 1.7 times more Potassium, 4.3 times more Selenium and 7.9 times more Zinc than Juice, apple and grape blend, with added ascorbic acid.

Comparison of macro-nutrients per 300 calories:

• Juice, apple and grape blend, with added ascorbic acid has 1.4 times more Carbohydrate and 86.7 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 11.2 times more Omega 3, 12.6 times more Fiber and 21.3 times more Protein than Juice, apple and grape blend, with added ascorbic acid.
• Both Juice, apple and grape blend, with added ascorbic acid and Boiled All Types Kidney Beans have similar amounts of Energy per 300 kcal.
• Both Juice, apple and grape blend, with added ascorbic acid as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.