Comparing Nutrients in 500 calories Lemon juice from concentrate, bottled, REAL LEMON VS Boiled Kidney Beans

Weight per 500 calories

• Lemon juice from concentrate, bottled, REAL LEMON: 2941g
• Boiled Kidney Beans: 394g

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

Which food has more nutrients per 500 calories - Lemon juice from concentrate, bottled, REAL LEMON or Boiled Kidney Beans?

Macros Ratio

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

Macro Nutrients

	Lemon juice from concentrate, bottled, REAL LEMON	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.12% 2.06g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.79g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	2.5% 0.43g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	128% 166g	69% 89.8g	130g per day for Men 19-50 years
Sugars	64.5% 46.8g	1.74% 1.26g	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	29% 21g	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	% 26g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	54% 20.6g	66.3% 25g	38g per day for Men 19-50 years
Protein	24.7% 14g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Lemon juice from concentrate, bottled, REAL LEMON	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	6.54% 59μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49% 0.59mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.3mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53% 2.65mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.7% 1.1mg	36.3% 0.47mg	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	81% 324μg	128% 512μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	542% 488mg	5.25% 4.72mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	45% 6.76mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.45% 2.94μg	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lemon juice from concentrate, bottled, REAL LEMON	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	26.5% 265mg	13.8% 138mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	94% 0.85mg	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	22% 1.76mg	109% 8.74mg	8mg per day for Men 19-50 years
Magnesium	42% 176mg	39.4% 165mg	420mg per day for Men 19-50 years
Manganese	20.5% 0.47mg	73.6% 1.7mg	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	38% 265mg	77.6% 543mg	700mg per day for Men 19-50 years
Potassium	94% 3206mg	47% 1594mg	3400mg per day for Men 19-50 years
Selenium	NA	7.87% 4.33μg	55μg per day for Men 19-50 years
Sodium	51% 765mg	0.26% 3.94mg	1500mg per day for Men 19-50 years
Zinc	61.5% 6.76mg	35.8% 3.94mg	11mg per day for Men 19-50 years
Water	74.4% 2752g	7.12% 264g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Lemon juice from concentrate, bottled, REAL LEMON vs Boiled Kidney Beans:

• Lemon juice from concentrate, bottled, REAL LEMON has more Vitamin A, 2.2 times more Vitamin B2, 2.3 times more Vitamin B3, 3.1 times more Vitamin B5, 2.3 times more Vitamin B6, 103.3 times more Vitamin C and 57.3 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.6 times more Vitamin B9 and 11.2 times more Vitamin K than Lemon juice from concentrate, bottled, REAL LEMON.
• Both Lemon juice from concentrate, bottled, REAL LEMON and Boiled All Types Kidney Beans have similar amounts of Vitamin B1 per 500 kcal.

Comparing minerals per 500 calories for Lemon juice from concentrate, bottled, REAL LEMON vs Boiled Kidney Beans:

• Lemon juice from concentrate, bottled, REAL LEMON has 1.9 times more Calcium, 2 times more Potassium, 194.2 times more Sodium, 1.7 times more Zinc and 10.4 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 and 2.1 times more Phosphorus than Lemon juice from concentrate, bottled, REAL LEMON.
• Both Lemon juice from concentrate, bottled, REAL LEMON and Boiled All Types Kidney Beans have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Lemon juice from concentrate, bottled, REAL LEMON has 1.9 times more Carbohydrate and 37.1 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.8 times more Omega 3 and 2.5 times more Protein than Lemon juice from concentrate, bottled, REAL LEMON.
• Both Lemon juice from concentrate, bottled, REAL LEMON and Boiled All Types Kidney Beans have similar amounts of Energy and Fiber per 500 kcal.
• Both Lemon juice from concentrate, bottled, REAL LEMON as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Glucose and Sucrose in 500 kcal.