Comparing Nutrients in 5 ounces Canned Kidney Beans VS Lemon juice from concentrate, bottled, CONCORD

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Lemon juice from concentrate, bottled, CONCORD	7%	3%	90%

Macro Nutrients

	Canned Kidney Beans	Lemon juice from concentrate, bottled, CONCORD	Recommended Dietary Allowance
Energy	4.1% 119kcal	1.17% 34kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	0.1% 0.099g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	NA	32g per day for Men 19-50 years
Omega 3	7.26% 0.12g	NA	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	5.86% 7.6g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	2.78% 2g	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	0% 0g	1.3% 0.94g	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	% 0g	% 1.08g	g per day for Men 19-50 years
Sucrose	% 2.62g	% 0g	g per day for Men 19-50 years
Fiber	16% 6.1g	NA	38g per day for Men 19-50 years
Protein	13.2% 7.4g	1% 0.57g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Lemon juice from concentrate, bottled, CONCORD	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	2.36% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	1.85% 0.024mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.64% 0.58mg	1.75% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.2mg	1.7% 0.085mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	4.03% 0.052mg	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	12.8% 51μg	1.4% 5.67μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.9% 1.7mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.19% 0.028mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Lemon juice from concentrate, bottled, CONCORD	Recommended Dietary Allowance
Calcium	4.8% 48mg	1.13% 11.3mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	3.15% 0.028mg	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	20.7% 1.66mg	1.06% 0.085mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	2.02% 8.5mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	1.05% 0.024mg	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	18.2% 128mg	1.82% 12.8mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	4.67% 159mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	NA	55μg per day for Men 19-50 years
Sodium	28% 420mg	2.74% 41mg	1500mg per day for Men 19-50 years
Zinc	5.93% 0.65mg	1.16% 0.13mg	11mg per day for Men 19-50 years
Water	3% 111g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Lemon juice from concentrate, bottled, CONCORD per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Kidney Beans versus 5 oz of Lemon juice from concentrate, bottled, CONCORD to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Kidney Beans vs Lemon juice from concentrate, bottled, CONCORD:

• 5 ounces of Canned Kidney Beans have 5.8 times more Vitamin B1, 3 times more Vitamin B2, 2.1 times more Vitamin B3, 2.3 times more Vitamin B5, 2 times more Vitamin B6 and 9 times more Vitamin B9 than Lemon juice from concentrate, bottled, CONCORD.
• 5 ounces of Lemon juice from concentrate, bottled, CONCORD have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Canned All Types Kidney Beans as well as Lemon juice from concentrate, bottled, CONCORD have insufficient amounts of Vitamin C in five ounces.

Comparing minerals per 5 ounces for Canned Kidney Beans vs Lemon juice from concentrate, bottled, CONCORD:

• 5 ounces of Canned Kidney Beans have 4.3 times more Calcium, 6.8 times more Copper, 19.5 times more Iron, 4.5 times more Magnesium, 9.9 times more Manganese, 10 times more Phosphorus, 2.1 times more Potassium, 10.2 times more Sodium and 5.1 times more Zinc than Lemon juice from concentrate, bottled, CONCORD.
• Both Canned Kidney Beans and Lemon juice from concentrate, bottled, CONCORD contain similar levels of Water per five ounces.
• 5 ounces of Lemon juice from concentrate, bottled, CONCORD lack sufficient amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Kidney Beans have 3.5 times more Energy, 2.7 times more Carbohydrate, 1.3 times more Sugars and 13.1 times more Protein than Lemon juice from concentrate, bottled, CONCORD.
• 5 ounces of Lemon juice from concentrate, bottled, CONCORD provide inadequate amounts of Energy and Protein