Comparing Nutrients in 5 ounces Kidney Beans VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Kidney Beans	28%	2%	70%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Kidney Beans	Fresh Orange juice	Recommended Dietary Allowance
Energy	16.3% 472kcal	2.2% 63.8kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.18g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	24.7% 0.4g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.4% 85g	11.3% 14.7g	130g per day for Men 19-50 years
Sugars	4.36% 3.16g	16.4% 12g	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	4.14% 3g	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	% 2.57g	g per day for Men 19-50 years
Sucrose	NA	% 5.87g	g per day for Men 19-50 years
Fiber	93% 35.3g	0.75% 0.28g	38g per day for Men 19-50 years
Protein	59.7% 33.4g	1.77% 0.99g	56g per day for Men 19-50 years

Vitamins

	Kidney Beans	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.57% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.5% 0.75mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	5.4% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	4.36% 0.057mg	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	140% 558μg	10.6% 42.5μg	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	7.1% 6.38mg	78.7% 71mg	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	2.08% 0.31mg	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.4% 27μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kidney Beans	Fresh Orange juice	Recommended Dietary Allowance
Calcium	20.3% 203mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	151% 1.36mg	6.93% 0.062mg	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	145% 11.6mg	3.54% 0.28mg	8mg per day for Men 19-50 years
Magnesium	47.2% 198mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	63% 1.45mg	0.86% 0.02mg	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	82.4% 577mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	58.6% 1993mg	8.34% 283mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	36% 3.95mg	0.64% 0.071mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	3.4% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Kidney Beans VS Fresh Orange juice per 5 oz

Compare the macro and micronutrient content in 5 oz of Kidney Beans versus 5 oz of Fresh Orange juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Kidney Beans vs Fresh Orange juice:

• 5 ounces of Kidney Beans have 5.9 times more Vitamin B1, 7.3 times more Vitamin B2, 5.2 times more Vitamin B3, 4.1 times more Vitamin B5, 9.9 times more Vitamin B6, 13.1 times more Vitamin B9 and 190 times more Vitamin K than Fresh Orange juice.
• While 5 oz of Raw Orange juice contain 11.1 times more Vitamin C than Raw All Types Kidney Beans.
• 5 ounces of Fresh Orange juice have insufficient amounts of Vitamin K
• Both Raw All Types Kidney Beans as well as Raw Orange juice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Kidney Beans vs Fresh Orange juice:

• 5 ounces of Kidney Beans have 13 times more Calcium, 21.8 times more Copper, 41 times more Iron, 12.7 times more Magnesium, 72.9 times more Manganese, 23.9 times more Phosphorus, 7 times more Potassium, 32 times more Selenium and 55.8 times more Zinc than Fresh Orange juice.
• While 5 oz of Raw Orange juice contain 7.5 times more Water than Raw All Types Kidney Beans.
• 5 ounces of Fresh Orange juice lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Kidney Beans have 7.4 times more Energy, 25.4 times more Omega 3, 5.8 times more Carbohydrate, 124.5 times more Fiber and 33.7 times more Protein than Fresh Orange juice.
• While 5 oz of Raw Orange juice contain 3.8 times more Sugars than Raw All Types Kidney Beans.
• 5 ounces of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Fiber and Protein
• Both Raw All Types Kidney Beans as well as Raw Orange juice provide inadequate amounts of Omega 6 in five ounces.