Comparing Nutrients in 5 ounces Frozen Orange Juice Concentrate with Calcium VS Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Frozen Orange Juice Concentrate with Calcium	7%	2%	91%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Frozen Orange Juice Concentrate with Calcium	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	7.2% 208kcal	16% 466kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.084g	0.29% 0.092g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	13.5% 0.22g	1.6g per day for Men 19-50 years
Omega 6	0.38% 0.065g	0.81% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37% 48g	63.6% 82.7g	130g per day for Men 19-50 years
Sugars	58% 42g	NA	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	93% 35.3g	38g per day for Men 19-50 years
Protein	6.07% 3.4g	64% 36g	56g per day for Men 19-50 years

Vitamins

	Frozen Orange Juice Concentrate with Calcium	Royal Red 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	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.7% 1.55mg	18.7% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.3% 0.37mg	43% 0.56mg	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	139% 557μg	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	7.1% 6.38mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.47% 0.57μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Orange Juice Concentrate with Calcium	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	82% 819mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	9.3% 0.084mg	157% 1.4mg	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	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	7.15% 0.16mg	68.3% 1.57mg	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	63.4% 444mg	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	26.2% 892mg	56% 1908mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	2.06% 0.23mg	34.3% 3.77mg	11mg per day for Men 19-50 years
Water	2.32% 86g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Orange Juice Concentrate with Calcium VS Royal Red Kidney Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Orange Juice Concentrate with Calcium versus 5 oz of Royal Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Orange Juice Concentrate with Calcium vs Royal Red Kidney Beans:

• 5 ounces of Frozen Orange Juice Concentrate with Calcium have 32.2 times more Vitamin C than Royal Red Kidney Beans.
• While 5 oz of Raw Royal Red Kidney Beans contain 1.4 times more Vitamin B1, 1.4 times more Vitamin B2, 1.9 times more Vitamin B3, 1.5 times more Vitamin B6 and 5.1 times more Vitamin B9 than Frozen Orange Juice Concentrate with Calcium.
• Both Frozen Orange Juice Concentrate with Calcium and Royal Red Kidney Beans provide similar amounts of Vitamin B5 per five ounces.
• Both Frozen Orange Juice Concentrate with Calcium as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Orange Juice Concentrate with Calcium vs Royal Red Kidney Beans:

• 5 ounces of Frozen Orange Juice Concentrate with Calcium have 4.4 times more Calcium than Royal Red Kidney Beans.
• While 5 oz of Raw Royal Red Kidney Beans contain 16.9 times more Copper, 26.4 times more Iron, 3.9 times more Magnesium, 9.6 times more Manganese, 1.3 times more Phosphorus, 2.1 times more Potassium, 8 times more Selenium and 16.6 times more Zinc than Frozen Orange Juice Concentrate with Calcium.
• 5 ounces of Frozen Orange Juice Concentrate with Calcium lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Royal Red Kidney Beans contain 2.2 times more Energy, 8.9 times more Omega 3, 1.7 times more Carbohydrate, 24.9 times more Fiber and 10.6 times more Protein than Frozen Orange Juice Concentrate with Calcium.
• 5 ounces of Frozen Orange Juice Concentrate with Calcium provide inadequate amounts of Omega 3
• Both Frozen Orange Juice Concentrate with Calcium as well as Raw Royal Red Kidney Beans provide inadequate amounts of Omega 6 in five ounces.