Comparing Nutrients in 5 ounces Boiled Kidney Beans VS Frozen Concentrate Citrus Fruit Juice Drink

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Frozen Concentrate Citrus Fruit Juice Drink	3%	1%	96%

Macro Nutrients

	Boiled Kidney Beans	Frozen Concentrate Citrus Fruit Juice Drink	Recommended Dietary Allowance
Energy	6.2% 180kcal	7.9% 230kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.031% 0.01g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	0.092% 0.016g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.3g	44% 57g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	56% 40.6g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	24% 9.07g	0.75% 0.28g	38g per day for Men 19-50 years
Protein	22% 12.3g	3.04% 1.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Frozen Concentrate Citrus Fruit Juice Drink	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	6.02% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	3.7% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	2.33% 0.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	6.07% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	7.2% 0.094mg	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	46% 184μg	9.2% 37μg	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	1.9% 1.7mg	150% 135mg	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	0.28% 0.043mg	2.08% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	0.24% 0.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Frozen Concentrate Citrus Fruit Juice Drink	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	15.3% 0.14mg	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	39.3% 3.15mg	70% 5.6mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	15.7% 0.36mg	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	28% 196mg	7.3% 51mg	700mg per day for Men 19-50 years
Potassium	17% 574mg	16.4% 557mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	2.56% 95g	2.2% 81.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Kidney Beans vs Frozen Concentrate Citrus Fruit Juice Drink:

• Boiled All Types Kidney Beans have 3.1 times more Vitamin B1, 1.7 times more Vitamin B2, 2.2 times more Vitamin B3, 1.8 times more Vitamin B6, 5 times more Vitamin B9 and 42 times more Vitamin K than Frozen Concentrate Citrus Fruit Juice Drink.
• While Frozen Concentrate Citrus Fruit Juice Drink contain 79.4 times more Vitamin C and 7.3 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Frozen Concentrate Citrus Fruit Juice Drink have similar amounts of Vitamin B5 per 5 oz.
• Both Boiled All Types Kidney Beans as well as Frozen Concentrate Citrus Fruit Juice Drink have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Kidney Beans vs Frozen Concentrate Citrus Fruit Juice Drink:

• Boiled All Types Kidney Beans have 1.4 times more Calcium, 2.2 times more Copper, 2.1 times more Magnesium, 1.7 times more Manganese, 3.8 times more Phosphorus, 2.8 times more Selenium and 8.3 times more Zinc than Frozen Concentrate Citrus Fruit Juice Drink.
• While Frozen Concentrate Citrus Fruit Juice Drink contain 1.8 times more Iron than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Frozen Concentrate Citrus Fruit Juice Drink have similar amounts of Potassium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled All Types Kidney Beans have 42.5 times more Omega 3, 32 times more Fiber and 7.2 times more Protein than Frozen Concentrate Citrus Fruit Juice Drink.
• While Frozen Concentrate Citrus Fruit Juice Drink contain 1.3 times more Energy, 1.8 times more Carbohydrate and 89.5 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Frozen Concentrate Citrus Fruit Juice Drink have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.