Comparing Nutrients in 500 calories Canned Kidney Beans VS Fresh Orange juice

Weight per 500 calories

• Canned Kidney Beans: 595g
• Fresh Orange juice: 1111g

Canned Kidney Beans have 1.9 times more energy per 100g than Fresh Orange juice. It has average energy density when compared to other foods. Raw Orange juice having low energy density.

Which food has more nutrients per 500 calories - Canned Kidney Beans or Fresh Orange juice?

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Canned Kidney Beans	Fresh Orange juice	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.57g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	2.62% 0.84g	0.83% 0.27g	32g per day for Men 19-50 years
Omega 3	30.5% 0.49g	7.64% 0.12g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66.4% 86.3g	89% 116g	130g per day for Men 19-50 years
Sugars	15% 11g	129% 93g	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	0% 0g	32.5% 23.6g	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	% 0g	% 20g	g per day for Men 19-50 years
Sucrose	% 11g	% 46g	g per day for Men 19-50 years
Fiber	67.4% 25.6g	5.85% 2.22g	38g per day for Men 19-50 years
Protein	55.5% 31g	14% 7.78g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	NA	12.3% 111μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.5% 0.69mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	25.6% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	27.8% 4.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.4% 0.82mg	42.2% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	34% 0.44mg	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	53.6% 214μg	83.3% 333μg	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	7.94% 7.14mg	617% 556mg	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	0.79% 0.12mg	2.96% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.3% 24.4μg	0.93% 1.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Fresh Orange juice	Recommended Dietary Allowance
Calcium	20.2% 202mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	89.3% 0.8mg	54.3% 0.49mg	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	87% 6.96mg	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	6.76% 0.16mg	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	76.5% 536mg	27% 189mg	700mg per day for Men 19-50 years
Potassium	41.5% 1411mg	65.4% 2222mg	3400mg per day for Men 19-50 years
Selenium	9.74% 5.36μg	2.02% 1.1μg	55μg per day for Men 19-50 years
Sodium	117% 1762mg	0.74% 11mg	1500mg per day for Men 19-50 years
Zinc	25% 2.74mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	12.6% 465g	26.5% 981g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Kidney Beans vs Fresh Orange juice:

• Canned All Types Kidney Beans have 22 times more Vitamin K than Raw Orange juice.
• While Raw Orange juice contains 1.4 times more Vitamin B1, 1.8 times more Vitamin B3, 2.6 times more Vitamin B5, 1.6 times more Vitamin B9 and 77.8 times more Vitamin C than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Raw Orange juice have similar amounts of Vitamin B2 and Vitamin B6 per 500 kcal.
• Both Canned All Types Kidney Beans as well as Raw Orange juice have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Canned Kidney Beans vs Fresh Orange juice:

• Canned All Types Kidney Beans have 1.7 times more Calcium, 1.6 times more Copper, 3.1 times more Iron, 1.3 times more Magnesium, 6.4 times more Manganese, 2.8 times more Phosphorus, 4.8 times more Selenium, 158.6 times more Sodium and 4.9 times more Zinc than Raw Orange juice.
• While Raw Orange juice contains 1.6 times more Potassium and 2.1 times more Water than Canned All Types Kidney Beans.

Comparison of macro-nutrients per 500 calories:

• Canned All Types Kidney Beans have 4 times more Omega 3, 11.5 times more Fiber and 4 times more Protein than Raw Orange juice.
• While Raw Orange juice contains 1.3 times more Carbohydrate, 8.5 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Raw Orange juice have similar amounts of Energy per 500 kcal.
• Both Canned All Types Kidney Beans as well as Raw Orange juice have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.