Comparing Nutrients in 300 calories Fresh Orange juice VS Boiled Kidney Beans

Weight per 300 calories

• Fresh Orange juice: 667g
• Boiled Kidney Beans: 236g

Boiled All Types Kidney Beans have 2.8 times more energy per unit of mass than Raw Orange juice, which is average in comparison to other foods. Fresh Orange juice having low energy density.

Which food has more nutrients per 300 calories - Fresh Orange juice or Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Fresh Orange juice	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.37% 1.33g	1.2% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	4.6% 0.073g	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	53.3% 69.3g	41.4% 54g	130g per day for Men 19-50 years
Sugars	77.2% 56g	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	19.5% 14g	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	% 12g	NA	g per day for Men 19-50 years
Sucrose	% 27.6g	NA	g per day for Men 19-50 years
Fiber	3.5% 1.33g	39.8% 15g	38g per day for Men 19-50 years
Protein	8.33% 4.67g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	7.4% 66.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.7% 2.67mg	8.53% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.27mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.5% 0.27mg	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	50% 200μg	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	370% 333mg	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	1.78% 0.27mg	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.56% 0.67μg	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	7.33% 73.3mg	8.27% 82.7mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	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	16.7% 1.33mg	65.6% 5.24mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.3mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	4.06% 0.093mg	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	16% 113mg	46.6% 326mg	700mg per day for Men 19-50 years
Potassium	39.2% 1333mg	28% 957mg	3400mg per day for Men 19-50 years
Selenium	1.2% 0.67μg	4.72% 2.6μg	55μg per day for Men 19-50 years
Sodium	0.44% 6.67mg	0.16% 2.36mg	1500mg per day for Men 19-50 years
Zinc	3.03% 0.33mg	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	16% 589g	4.27% 158g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Fresh Orange juice vs Boiled Kidney Beans:

• Raw Orange juice has more Vitamin A, 1.6 times more Vitamin B1, 1.5 times more Vitamin B2, 2 times more Vitamin B3, 2.4 times more Vitamin B5 and 117.6 times more Vitamin C than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.5 times more Vitamin B9 and 29.8 times more Vitamin K than Raw Orange juice.
• Both Raw Orange juice and Boiled All Types Kidney Beans have similar amounts of Vitamin B6 per 300 kcal.
• Both Raw Orange juice as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Fresh Orange juice vs Boiled Kidney Beans:

• Raw Orange juice has 1.4 times more Potassium and 3.7 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.7 times more Copper, 3.9 times more Iron, 1.4 times more Magnesium, 10.9 times more Manganese, 2.9 times more Phosphorus, 3.9 times more Selenium and 7.1 times more Zinc than Raw Orange juice.
• Both Raw Orange juice and Boiled All Types Kidney Beans have similar amounts of Calcium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Orange juice has 1.3 times more Carbohydrate and 74.1 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 5.5 times more Omega 3, 11.3 times more Fiber and 4.4 times more Protein than Raw Orange juice.
• Both Raw Orange juice and Boiled All Types Kidney Beans have similar amounts of Energy per 300 kcal.
• Both Raw Orange juice as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.