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

Weight per 300 calories

• Juice, apple, grape and pear blend, with added ascorbic acid and calcium: 577g
• Boiled Kidney Beans: 236g

Boiled All Types Kidney Beans have 2.4 times more energy per unit of mass than Juice, apple, grape and pear blend, with added ascorbic acid and calcium, which is average in comparison to other foods. Juice, apple, grape and pear blend, with added ascorbic acid and calcium having low energy density.

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

Macros Ratio

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

Macro Nutrients

	Juice, apple, grape and pear blend, with added ascorbic acid and calcium	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.71% 0.69g	1.2% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	2.52% 0.04g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	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	79% 57.4g	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	47% 34g	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	% 20g	NA	g per day for Men 19-50 years
Sucrose	% 3.17g	NA	g per day for Men 19-50 years
Fiber	3.04% 1.15g	39.8% 15g	38g per day for Men 19-50 years
Protein	1.75% 0.98g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Juice, apple, grape and pear blend, with added ascorbic acid and calcium	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	2.4% 0.029mg	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.66% 0.087mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	8.53% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.46% 0.17mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8% 0.1mg	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	325% 293mg	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	0.38% 0.058mg	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Juice, apple, grape and pear blend, with added ascorbic acid and calcium	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	41.5% 415mg	8.27% 82.7mg	1000mg per day for Men 19-50 years
Copper	8.33% 0.075mg	56.7% 0.51mg	0.9mg per day for Men 19-50 years
Fluoride	6.27% 251μg	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	10% 0.81mg	65.6% 5.24mg	8mg per day for Men 19-50 years
Magnesium	8.24% 34.6mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	21.6% 0.5mg	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	9.07% 63.5mg	46.6% 326mg	700mg per day for Men 19-50 years
Potassium	15% 513mg	28% 957mg	3400mg per day for Men 19-50 years
Selenium	1.05% 0.58μg	4.72% 2.6μg	55μg per day for Men 19-50 years
Sodium	1.92% 29mg	0.16% 2.36mg	1500mg per day for Men 19-50 years
Zinc	3.15% 0.35mg	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	13.5% 499g	4.27% 158g	3700g per day for Men 19-50 years

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

• Juice, apple, grape and pear blend, with added ascorbic acid and calcium has 103.2 times more Vitamin C than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 13.1 times more Vitamin B1, 1.6 times more Vitamin B2, 2.5 times more Vitamin B3, 3 times more Vitamin B5, 2.7 times more Vitamin B6, more Vitamin B9 and more Vitamin K than Juice, apple, grape and pear blend, with added ascorbic acid and calcium.
• Both Juice, apple, grape and pear blend, with added ascorbic acid and calcium 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, grape and pear blend, with added ascorbic acid and calcium vs Boiled Kidney Beans:

• Juice, apple, grape and pear blend, with added ascorbic acid and calcium has 5 times more Calcium and 3.2 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 6.8 times more Copper, 6.5 times more Iron, 2.9 times more Magnesium, 2 times more Manganese, 5.1 times more Phosphorus, 1.9 times more Potassium, 4.5 times more Selenium and 6.8 times more Zinc than Juice, apple, grape and pear blend, with added ascorbic acid and calcium.

Comparison of macro-nutrients per 300 calories:

• Juice, apple, grape and pear blend, with added ascorbic acid and calcium has 1.4 times more Carbohydrate and 75.9 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 9.9 times more Omega 3, 13.1 times more Fiber and 20.9 times more Protein than Juice, apple, grape and pear blend, with added ascorbic acid and calcium.
• Both Juice, apple, grape and pear blend, with added ascorbic acid and calcium and Boiled All Types Kidney Beans have similar amounts of Energy per 300 kcal.
• Both Juice, apple, grape and pear blend, with added ascorbic acid and calcium as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.