Comparing Nutrients in 300 calories Frozen Orange Juice Concentrate with Calcium VS Canned Kidney Beans

Weight per 300 calories

• Frozen Orange Juice Concentrate with Calcium: 204g
• Canned Kidney Beans: 357g

Frozen Orange Juice Concentrate with Calcium has 1.8 times more energy per 100g than Canned Kidney Beans. It has average energy density when compared to other foods. Canned All Types Kidney Beans having average energy density.

Which food has more nutrients per 300 calories - Frozen Orange Juice Concentrate with Calcium or Canned Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Frozen Orange Juice Concentrate with Calcium	7%	2%	91%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Frozen Orange Juice Concentrate with Calcium	Canned Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.51g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	1.57% 0.5g	32g per day for Men 19-50 years
Omega 3	2.17% 0.035g	18.3% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0.55% 0.094g	2.23% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 69g	40% 51.8g	130g per day for Men 19-50 years
Sugars	83.5% 60.6g	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	21.3% 15.4g	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	% 13.4g	% 0g	g per day for Men 19-50 years
Sucrose	% 32g	% 6.6g	g per day for Men 19-50 years
Fiber	5.37% 2.04g	40.4% 15.4g	38g per day for Men 19-50 years
Protein	8.75% 4.9g	33.3% 18.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Orange Juice Concentrate with Calcium	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	2.95% 26.5μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.8% 0.56mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.23mg	9.17% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	9.86% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.53mg	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	39.3% 157μg	32% 129μg	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	328% 296mg	4.76% 4.3mg	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	8.16% 1.22mg	0.48% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.68% 0.82μg	12.2% 14.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Orange Juice Concentrate with Calcium	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	118% 1180mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	13.4% 0.12mg	53.6% 0.48mg	0.9mg per day for Men 19-50 years
Fluoride	1% 40.4μg	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	8.4% 0.67mg	52.2% 4.18mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	10.3% 0.24mg	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	91% 639mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	37.8% 1284mg	25% 846mg	3400mg per day for Men 19-50 years
Selenium	1.5% 0.82μg	5.84% 3.2μg	55μg per day for Men 19-50 years
Sodium	0.95% 14.3mg	70.5% 1057mg	1500mg per day for Men 19-50 years
Zinc	2.97% 0.33mg	15% 1.64mg	11mg per day for Men 19-50 years
Water	3.34% 124g	7.53% 279g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Frozen Orange Juice Concentrate with Calcium vs Canned Kidney Beans:

• Frozen Orange Juice Concentrate with Calcium has 1.4 times more Vitamin B1, 2 times more Vitamin B2, 1.5 times more Vitamin B3, 3 times more Vitamin B5, 2 times more Vitamin B6, 1.2 times more Vitamin B9, 69 times more Vitamin C and 17.1 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 17.9 times more Vitamin K than Frozen Orange Juice Concentrate with Calcium.
• Both Frozen Orange Juice Concentrate with Calcium as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Frozen Orange Juice Concentrate with Calcium vs Canned Kidney Beans:

• Frozen Orange Juice Concentrate with Calcium has 9.7 times more Calcium, 2 times more Phosphorus and 1.5 times more Potassium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 4 times more Copper, 6.2 times more Iron, 1.4 times more Magnesium, 2.5 times more Manganese, 3.9 times more Selenium, 74 times more Sodium, 5 times more Zinc and 2.3 times more Water than Frozen Orange Juice Concentrate with Calcium.

Comparison of macro-nutrients per 300 calories:

• Frozen Orange Juice Concentrate with Calcium has 1.3 times more Carbohydrate, 9.2 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 8.4 times more Omega 3, 7.5 times more Fiber and 3.8 times more Protein than Frozen Orange Juice Concentrate with Calcium.
• Both Frozen Orange Juice Concentrate with Calcium and Canned All Types Kidney Beans have similar amounts of Energy per 300 kcal.
• Both Frozen Orange Juice Concentrate with Calcium as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.