Comparing Nutrients in 300 calories Lemon juice from concentrate, bottled, REAL LEMON VS Canned Kidney Beans

Weight per 300 calories

• Lemon juice from concentrate, bottled, REAL LEMON: 1765g
• Canned Kidney Beans: 357g

Canned All Types Kidney Beans have 4.9 times more energy per unit of mass than Lemon juice from concentrate, bottled, REAL LEMON, which is average in comparison to other foods. Lemon juice from concentrate, bottled, REAL LEMON having very low energy density.

Which food has more nutrients per 300 calories - Lemon juice from concentrate, bottled, REAL LEMON or Canned Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Lemon juice from concentrate, bottled, REAL LEMON	7%	3%	90%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Lemon juice from concentrate, bottled, REAL LEMON	Canned Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.27% 1.24g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	1.57% 0.5g	32g per day for Men 19-50 years
Omega 3	6.6% 0.11g	18.3% 0.29g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	2.23% 0.38g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77% 100g	40% 51.8g	130g per day for Men 19-50 years
Sugars	38.7% 28g	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	17.3% 12.5g	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	% 15.5g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 6.6g	g per day for Men 19-50 years
Fiber	32.5% 12.4g	40.4% 15.4g	38g per day for Men 19-50 years
Protein	15% 8.3g	33.3% 18.6g	56g per day for Men 19-50 years

Vitamins

	Lemon juice from concentrate, bottled, REAL LEMON	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	3.92% 35.3μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.4% 0.35mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.18mg	9.17% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.8% 1.6mg	9.86% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.2% 0.65mg	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	48.5% 194μg	32% 129μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	325% 293mg	4.76% 4.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	27% 4.06mg	0.48% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.47% 1.76μg	12.2% 14.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lemon juice from concentrate, bottled, REAL LEMON	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	16% 159mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	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	13.2% 1.06mg	52.2% 4.18mg	8mg per day for Men 19-50 years
Magnesium	25.2% 106mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	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	22.7% 159mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	56.6% 1924mg	25% 846mg	3400mg per day for Men 19-50 years
Selenium	NA	5.84% 3.2μg	55μg per day for Men 19-50 years
Sodium	30.6% 459mg	70.5% 1057mg	1500mg per day for Men 19-50 years
Zinc	37% 4.06mg	15% 1.64mg	11mg per day for Men 19-50 years
Water	44.6% 1651g	7.53% 279g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Lemon juice from concentrate, bottled, REAL LEMON vs Canned Kidney Beans:

• Lemon juice from concentrate, bottled, REAL LEMON has 1.6 times more Vitamin B2, 2.2 times more Vitamin B3, 3.2 times more Vitamin B5, 2.5 times more Vitamin B6, 1.5 times more Vitamin B9, 68.4 times more Vitamin C and 56.8 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 8.3 times more Vitamin K than Lemon juice from concentrate, bottled, REAL LEMON.
• Both Lemon juice from concentrate, bottled, REAL LEMON and Canned All Types Kidney Beans have similar amounts of Vitamin B1 per 300 kcal.

Comparing minerals per 300 calories for Lemon juice from concentrate, bottled, REAL LEMON vs Canned Kidney Beans:

• Lemon juice from concentrate, bottled, REAL LEMON has 1.3 times more Calcium, 2.3 times more Potassium, 2.5 times more Zinc and 5.9 times more Water than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.5 times more Copper, 3.9 times more Iron, 2.1 times more Manganese, 2 times more Phosphorus and 2.3 times more Sodium than Lemon juice from concentrate, bottled, REAL LEMON.
• Both Lemon juice from concentrate, bottled, REAL LEMON and Canned All Types Kidney Beans have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Lemon juice from concentrate, bottled, REAL LEMON has 1.9 times more Carbohydrate, 4.2 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.8 times more Omega 3 and 2.2 times more Protein than Lemon juice from concentrate, bottled, REAL LEMON.
• Both Lemon juice from concentrate, bottled, REAL LEMON and Canned All Types Kidney Beans have similar amounts of Energy and Fiber per 300 kcal.
• Both Lemon juice from concentrate, bottled, REAL LEMON as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Glucose and Sucrose in 300 kcal.