Comparing Nutrients in 500 calories Boiled Kidney Beans VS Orange-grapefruit juice, canned or bottled, unsweetened

Weight per 500 calories

• Boiled Kidney Beans: 394g
• Orange-grapefruit juice, canned or bottled, unsweetened: 1163g

Boiled Kidney Beans have 3 times more energy per 100g than Orange-grapefruit juice, canned or bottled, unsweetened. It has average energy density when compared to other foods. Orange-grapefruit juice, canned or bottled, unsweetened having low energy density.

Which food has more nutrients per 500 calories - Boiled Kidney Beans or Orange-grapefruit juice, canned or bottled, unsweetened?

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Orange-grapefruit juice, canned or bottled, unsweetened	5%	2%	93%

Macro Nutrients

	Boiled Kidney Beans	Orange-grapefruit juice, canned or bottled, unsweetened	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.97g	1.2% 1.16g	97g per day for Men 19-50 years
Saturated Fat	0.9% 0.29g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	3.63% 0.058g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.43g	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 89.8g	92% 120g	130g per day for Men 19-50 years
Sugars	1.74% 1.26g	163% 118g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	66.3% 25g	3.06% 1.16g	38g per day for Men 19-50 years
Protein	61% 34g	12.5% 6.98g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Orange-grapefruit juice, canned or bottled, unsweetened	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.75% 69.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	54.3% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.28mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	20.6% 0.27mg	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	128% 512μg	40.7% 163μg	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	5.25% 4.72mg	376% 338mg	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	11% 1.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.6% 33μg	0.97% 1.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Orange-grapefruit juice, canned or bottled, unsweetened	Recommended Dietary Allowance
Calcium	13.8% 138mg	9.3% 93mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	98% 0.88mg	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	109% 8.74mg	67% 5.35mg	8mg per day for Men 19-50 years
Magnesium	39.4% 165mg	27.7% 116mg	420mg per day for Men 19-50 years
Manganese	73.6% 1.7mg	8.6% 0.2mg	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	77.6% 543mg	23.3% 163mg	700mg per day for Men 19-50 years
Potassium	47% 1594mg	54% 1837mg	3400mg per day for Men 19-50 years
Selenium	7.87% 4.33μg	2.1% 1.16μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.94mg	2.33% 35mg	1500mg per day for Men 19-50 years
Zinc	35.8% 3.94mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	7.12% 264g	28% 1031g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Kidney Beans vs Orange-grapefruit juice, canned or bottled, unsweetened:

• Boiled All Types Kidney Beans have 1.8 times more Vitamin B6, 3.1 times more Vitamin B9 and 28.4 times more Vitamin K than Orange-grapefruit juice, canned or bottled, unsweetened.
• While Orange-grapefruit juice, canned or bottled, unsweetened contains more Vitamin A, 1.5 times more Vitamin B2, 1.7 times more Vitamin B3, 1.9 times more Vitamin B5, 71.6 times more Vitamin C and 13.8 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Orange-grapefruit juice, canned or bottled, unsweetened have similar amounts of Vitamin B1 per 500 kcal.
• Both Boiled All Types Kidney Beans as well as Orange-grapefruit juice, canned or bottled, unsweetened have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Kidney Beans vs Orange-grapefruit juice, canned or bottled, unsweetened:

• Boiled All Types Kidney Beans have 1.5 times more Calcium, 1.6 times more Iron, 1.4 times more Magnesium, 8.6 times more Manganese, 3.3 times more Phosphorus, 3.7 times more Selenium and 4.8 times more Zinc than Orange-grapefruit juice, canned or bottled, unsweetened.
• While Orange-grapefruit juice, canned or bottled, unsweetened contains 3.9 times more Water than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Orange-grapefruit juice, canned or bottled, unsweetened have similar amounts of Copper and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled All Types Kidney Beans have 11.5 times more Omega 3, 21.7 times more Fiber and 4.9 times more Protein than Orange-grapefruit juice, canned or bottled, unsweetened.
• While Orange-grapefruit juice, canned or bottled, unsweetened contains 1.3 times more Carbohydrate and 94 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Orange-grapefruit juice, canned or bottled, unsweetened have similar amounts of Energy per 500 kcal.
• Both Boiled All Types Kidney Beans as well as Orange-grapefruit juice, canned or bottled, unsweetened have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.