Comparing Nutrients in 300 calories Lemon juice from concentrate VS Boiled Kidney Beans

Weight per 300 calories

• Lemon juice from concentrate: 1765g
• Boiled Kidney Beans: 236g

Boiled All Types Kidney Beans have 7.5 times more energy per unit of mass than Lemon juice from concentrate, canned or bottled, which is average in comparison to other foods. Lemon juice from concentrate having very low energy density.

Which food has more nutrients per 300 calories - Lemon juice from concentrate or Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Lemon juice from concentrate	7%	3%	90%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Lemon juice from concentrate	Boiled 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	1.2% 1.2g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	6.6% 0.11g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	1.14% 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	76.3% 99g	41.4% 54g	130g per day for Men 19-50 years
Sugars	37.2% 27g	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	17% 12.4g	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	% 15g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	32.5% 12.4g	39.8% 15g	38g per day for Men 19-50 years
Protein	14% 7.94g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Lemon juice from concentrate	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	3.92% 35.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.18mg	8.53% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.2% 1.4mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.2% 0.65mg	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	39.7% 159μg	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	280% 252mg	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	27% 4.06mg	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.47% 1.76μg	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lemon juice from concentrate	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	17.6% 176mg	8.27% 82.7mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	56.7% 0.51mg	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	65.6% 5.24mg	8mg per day for Men 19-50 years
Magnesium	29.4% 124mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	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	22.7% 159mg	46.6% 326mg	700mg per day for Men 19-50 years
Potassium	56.6% 1924mg	28% 957mg	3400mg per day for Men 19-50 years
Selenium	3.2% 1.76μg	4.72% 2.6μg	55μg per day for Men 19-50 years
Sodium	28.2% 424mg	0.16% 2.36mg	1500mg per day for Men 19-50 years
Zinc	30.5% 3.35mg	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	44.7% 1652g	4.27% 158g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Lemon juice from concentrate vs Boiled Kidney Beans:

• Lemon juice from concentrate, canned or bottled has more Vitamin A, 2.2 times more Vitamin B2, 2.3 times more Vitamin B3, 2.7 times more Vitamin B5, 2.3 times more Vitamin B6, 89 times more Vitamin C and 57.3 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.9 times more Vitamin B9 and 11.2 times more Vitamin K than Lemon juice from concentrate, canned or bottled.
• Both Lemon juice from concentrate, canned or bottled and Boiled All Types Kidney Beans have similar amounts of Vitamin B1 per 300 kcal.
• Both Lemon juice from concentrate, canned or bottled as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Lemon juice from concentrate vs Boiled Kidney Beans:

• Lemon juice from concentrate, canned or bottled has 2.1 times more Calcium, 1.2 times more Magnesium, 2 times more Potassium, 179.3 times more Sodium, 1.4 times more Zinc and 10.5 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.6 times more Copper, 5 times more Iron, 3.6 times more Manganese, 2.1 times more Phosphorus and 1.5 times more Selenium than Lemon juice from concentrate, canned or bottled.

Comparison of macro-nutrients per 300 calories:

• Lemon juice from concentrate, canned or bottled has 1.8 times more Carbohydrate and 35.7 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.8 times more Omega 3 and 2.6 times more Protein than Lemon juice from concentrate, canned or bottled.
• Both Lemon juice from concentrate, canned or bottled and Boiled All Types Kidney Beans have similar amounts of Energy and Fiber per 300 kcal.
• Both Lemon juice from concentrate, canned or bottled as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.