Comparing Nutrients in 500 calories Fresh Orange juice VS Boiled Red Kidney Beans

Weight per 500 calories

• Fresh Orange juice: 1111g
• Boiled Red Kidney Beans: 394g

Boiled Red Kidney Beans have 2.8 times more energy per unit of mass than Raw Orange juice, which is average in comparison to other foods. Fresh Orange juice having low energy density.

Discover which food has more nutrients per 500 calories - Fresh Orange juice or Boiled Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Fresh Orange juice	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	0.83% 0.27g	0.89% 0.28g	32g per day for Men 19-50 years
Omega 3	7.64% 0.12g	41.3% 0.66g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	2.48% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	69% 89.8g	130g per day for Men 19-50 years
Sugars	129% 93g	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	32.5% 23.6g	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	% 20g	NA	g per day for Men 19-50 years
Sucrose	% 46g	NA	g per day for Men 19-50 years
Fiber	5.85% 2.22g	76.7% 29g	38g per day for Men 19-50 years
Protein	14% 7.78g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	12.3% 111μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.6% 0.33mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.8% 4.44mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.2% 2.1mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	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	83.3% 333μg	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	617% 556mg	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	2.96% 0.44mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.93% 1.1μg	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	12.2% 122mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	54.3% 0.49mg	106% 0.95mg	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	27.8% 2.22mg	145% 11.6mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	42% 177mg	420mg per day for Men 19-50 years
Manganese	6.76% 0.16mg	81.7% 1.88mg	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	27% 189mg	80% 559mg	700mg per day for Men 19-50 years
Potassium	65.4% 2222mg	46.7% 1587mg	3400mg per day for Men 19-50 years
Selenium	2.02% 1.1μg	8.6% 4.72μg	55μg per day for Men 19-50 years
Sodium	0.74% 11mg	0.52% 7.87mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	26.5% 981g	7.12% 264g	3700g per day for Men 19-50 years

Fresh Orange Juice VS Boiled Red Kidney Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Fresh Orange juice or Boiled Red Kidney Beans?

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

• 500 calories of Fresh Orange juice have more Vitamin A, 1.6 times more Vitamin B1, 1.5 times more Vitamin B2, 2 times more Vitamin B3, 2.4 times more Vitamin B5 and 117.6 times more Vitamin C than Boiled Red Kidney Beans.
• While 500 kcal of Boiled Red Kidney Beans contain 1.5 times more Vitamin B9 and 29.8 times more Vitamin K than Raw Orange juice.
• Both Fresh Orange juice and Boiled Red Kidney Beans provide similar amounts of Vitamin B6 per 500 calories.
• 500 calories of Fresh Orange juice have insufficient amounts of Vitamin K
• 500 calories of Boiled Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Orange juice as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 500 calories.

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

• 500 calories of Fresh Orange juice have 1.4 times more Potassium and 3.7 times more Water than Boiled Red Kidney Beans.
• While 500 kcal of Boiled Red Kidney Beans contain 1.9 times more Copper, 5.2 times more Iron, 1.4 times more Magnesium, 12.1 times more Manganese, 3 times more Phosphorus and 7.6 times more Zinc than Raw Orange juice.
• Both Fresh Orange juice and Boiled Red Kidney Beans contain similar levels of Calcium per 500 calories.
• 500 calories of Fresh Orange juice lack sufficient amounts of Manganese and Zinc
• Both Raw Orange juice as well as Boiled Red Kidney Beans lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Fresh Orange juice have 1.3 times more Carbohydrate and 74.1 times more Sugars than Boiled Red Kidney Beans.
• While 500 kcal of Boiled Red Kidney Beans contain 5.4 times more Omega 3, 13.1 times more Fiber and 4.4 times more Protein than Raw Orange juice.
• Both Fresh Orange juice and Boiled Red Kidney Beans offer comparable quantities of Energy per 500 calories.
• 500 calories of Fresh Orange juice provide inadequate amounts of Omega 3 and Fiber
• Both Raw Orange juice as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in 500 calories.