Comparing Nutrients in 500 calories Lemon Juice VS Boiled Kidney Beans

Weight per 500 calories

• Lemon Juice: 2273g
• Boiled Kidney Beans: 394g

Boiled All Types Kidney Beans have 5.8 times more energy per unit of mass than Raw Lemon Juice, which is average in comparison to other foods. Lemon Juice having very low energy density.

Which food has more nutrients per 500 calories - Lemon Juice or Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Lemon Juice	4%	7%	89%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Lemon Juice	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.62% 5.45g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	2.84% 0.91g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	12.8% 0.2g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	2.5% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	121% 157g	69% 89.8g	130g per day for Men 19-50 years
Sugars	79% 57.3g	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	34.5% 25g	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	% 22.5g	NA	g per day for Men 19-50 years
Sucrose	% 9.77g	NA	g per day for Men 19-50 years
Fiber	18% 6.8g	66.3% 25g	38g per day for Men 19-50 years
Protein	14.2% 7.95g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Lemon Juice	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.5% 0.55mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.2% 0.34mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.07mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.5% 2.98mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.4% 1.05mg	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	114% 455μg	128% 512μg	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	977% 880mg	5.25% 4.72mg	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	22.7% 3.4mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lemon Juice	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	13.6% 136mg	13.8% 138mg	1000mg per day for Men 19-50 years
Copper	40.4% 0.36mg	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	22.7% 1.8mg	109% 8.74mg	8mg per day for Men 19-50 years
Magnesium	32.5% 136mg	39.4% 165mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	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	26% 182mg	77.6% 543mg	700mg per day for Men 19-50 years
Potassium	69% 2341mg	47% 1594mg	3400mg per day for Men 19-50 years
Selenium	4.13% 2.27μg	7.87% 4.33μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0.26% 3.94mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.14mg	35.8% 3.94mg	11mg per day for Men 19-50 years
Water	56.7% 2098g	7.12% 264g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Lemon Juice vs Boiled Kidney Beans:

• Raw Lemon Juice has 1.5 times more Vitamin B2, 3.4 times more Vitamin B5, 2.2 times more Vitamin B6, 186.2 times more Vitamin C and 28.9 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain more Vitamin K than Raw Lemon Juice.
• Both Raw Lemon Juice and Boiled All Types Kidney Beans have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per 500 kcal.
• Both Raw Lemon Juice as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Lemon Juice vs Boiled Kidney Beans:

• Raw Lemon Juice has 1.5 times more Potassium and 8 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.3 times more Copper, 4.8 times more Iron, 6.2 times more Manganese, 3 times more Phosphorus, 1.9 times more Selenium and 3.5 times more Zinc than Raw Lemon Juice.
• Both Raw Lemon Juice and Boiled All Types Kidney Beans have similar amounts of Calcium and Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Lemon Juice has 2.8 times more Fat, 1.7 times more Carbohydrate and 45.5 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.3 times more Omega 3, 3.7 times more Fiber and 4.3 times more Protein than Raw Lemon Juice.
• Both Raw Lemon Juice and Boiled All Types Kidney Beans have similar amounts of Energy per 500 kcal.
• Both Raw Lemon Juice as well as Boiled All Types Kidney Beans have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.