Comparing Nutrients in 500 calories Frozen Orange Juice Concentrate VS Boiled Kidney Beans

Weight per 500 calories

• Frozen Orange Juice Concentrate: 338g
• Boiled Kidney Beans: 394g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 500 calories - Frozen Orange Juice Concentrate or Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Frozen Orange Juice Concentrate	6%	1%	93%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Frozen Orange Juice Concentrate	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.87% 0.84g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	3.6% 0.057g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	0.91% 0.16g	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	91% 119g	69% 89.8g	130g per day for Men 19-50 years
Sugars	138% 100g	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	35% 25.5g	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	% 22.2g	NA	g per day for Men 19-50 years
Sucrose	% 52.7g	NA	g per day for Men 19-50 years
Fiber	8.9% 3.38g	66.3% 25g	38g per day for Men 19-50 years
Protein	14.5% 8.1g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Frozen Orange Juice Concentrate	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	4.88% 44μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.4% 0.93mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.5% 0.59mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.7mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.5% 2.47mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.6% 0.88mg	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	65% 260μg	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	544% 489mg	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	13.5% 2.03mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.35μg	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Orange Juice Concentrate	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	13% 128mg	13.8% 138mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	94% 0.85mg	0.9mg per day for Men 19-50 years
Fluoride	1.67% 67μg	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	14% 1.1mg	109% 8.74mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	39.4% 165mg	420mg per day for Men 19-50 years
Manganese	17% 0.39mg	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	29.4% 206mg	77.6% 543mg	700mg per day for Men 19-50 years
Potassium	62.5% 2125mg	47% 1594mg	3400mg per day for Men 19-50 years
Selenium	2.46% 1.35μg	7.87% 4.33μg	55μg per day for Men 19-50 years
Sodium	1.58% 23.6mg	0.26% 3.94mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	35.8% 3.94mg	11mg per day for Men 19-50 years
Water	5.53% 205g	7.12% 264g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Frozen Orange Juice Concentrate vs Boiled Kidney Beans:

• Frozen Orange Juice Concentrate has 1.5 times more Vitamin B1, 2.6 times more Vitamin B2, 1.6 times more Vitamin B3, 2.9 times more Vitamin B5, 1.9 times more Vitamin B6, 103.5 times more Vitamin C and 17.2 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2 times more Vitamin B9 and 24.5 times more Vitamin K than Frozen Orange Juice Concentrate.
• Both Frozen Orange Juice Concentrate 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 Frozen Orange Juice Concentrate vs Boiled Kidney Beans:

• Frozen Orange Juice Concentrate has 1.3 times more Potassium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 4.3 times more Copper, 7.8 times more Iron, 1.4 times more Magnesium, 4.3 times more Manganese, 2.6 times more Phosphorus, 3.2 times more Selenium, 7.3 times more Zinc and 1.3 times more Water than Frozen Orange Juice Concentrate.
• Both Frozen Orange Juice Concentrate and Boiled All Types Kidney Beans have similar amounts of Calcium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Frozen Orange Juice Concentrate has 1.3 times more Carbohydrate and 79.6 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 11.7 times more Omega 3, 7.5 times more Fiber and 4.2 times more Protein than Frozen Orange Juice Concentrate.
• Both Frozen Orange Juice Concentrate and Boiled All Types Kidney Beans have similar amounts of Energy per 500 kcal.
• Both Frozen Orange Juice Concentrate as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.