Comparing Nutrients in 5 ounces Frozen Orange Juice Concentrate VS 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	7.23% 210kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.084g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.38% 0.065g	0.9% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.4% 50g	25% 32.3g	130g per day for Men 19-50 years
Sugars	58% 42g	0.63% 0.45g	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	14.8% 10.7g	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	% 9.33g	NA	g per day for Men 19-50 years
Sucrose	% 22g	NA	g per day for Men 19-50 years
Fiber	3.73% 1.4g	24% 9.07g	38g per day for Men 19-50 years
Protein	6.07% 3.4g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Orange Juice Concentrate	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.5% 0.39mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.7% 1.55mg	5.12% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.3% 0.37mg	13% 0.17mg	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	27.3% 109μg	46% 184μg	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	228% 205mg	1.9% 1.7mg	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	5.67% 0.85mg	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.47% 0.57μg	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Orange Juice Concentrate	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	5.4% 54mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	9.3% 0.084mg	34% 0.31mg	0.9mg per day for Men 19-50 years
Fluoride	0.7% 28μg	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	5.85% 0.47mg	39.3% 3.15mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	7.15% 0.16mg	26.5% 0.61mg	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	12.4% 86.5mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	26.2% 892mg	17% 574mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	2.83% 1.56μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	2.06% 0.23mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	2.32% 86g	2.56% 95g	3700g per day for Men 19-50 years

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

• Frozen Orange Juice Concentrate has more Vitamin A, 1.7 times more Vitamin B1, 3 times more Vitamin B2, 1.9 times more Vitamin B3, 3.3 times more Vitamin B5, 2.2 times more Vitamin B6, 120.7 times more Vitamin C and 20 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.7 times more Vitamin B9 and 21 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 B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Frozen Orange Juice Concentrate vs Boiled Kidney Beans:

• Frozen Orange Juice Concentrate has 1.6 times more Potassium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.7 times more Copper, 6.7 times more Iron, 3.7 times more Manganese, 2.3 times more Phosphorus, 2.8 times more Selenium and 6.3 times more Zinc than Frozen Orange Juice Concentrate.
• Both Frozen Orange Juice Concentrate and Boiled All Types Kidney Beans have similar amounts of Calcium, Magnesium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Frozen Orange Juice Concentrate has 1.5 times more Carbohydrate and 92.8 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 10 times more Omega 3, 6.4 times more Fiber and 3.6 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 5 oz.
• 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 5 oz.