Comparing Nutrients in 7 ounces Canned Kidney Beans VS Prepared With Water Frozen Concentrate Citrus Fruit Juice Drink

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Prepared With Water Frozen Concentrate Citrus Fruit Juice Drink	3%	1%	96%

Macro Nutrients

	Canned Kidney Beans	Prepared With Water Frozen Concentrate Citrus Fruit Juice Drink	Recommended Dietary Allowance
Energy	5.75% 167kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.061% 0.06g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0.012% 0.004g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	0.035% 0.006g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.8g	17.4% 22.7g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	22.3% 16g	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	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 3.67g	NA	g per day for Men 19-50 years
Fiber	22.5% 8.53g	0.52% 0.2g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	1.2% 0.67g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Prepared With Water Frozen Concentrate Citrus Fruit Juice Drink	Recommended Dietary Allowance
Vitamin A	NA	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	2.3% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	1.53% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	0.93% 0.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	2.42% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	2.9% 0.038mg	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	18% 71.4μg	3.47% 14μg	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	2.65% 2.4mg	59.8% 53.8mg	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	0.26% 0.04mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Prepared With Water Frozen Concentrate Citrus Fruit Juice Drink	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	7.7% 0.069mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.53% 101μg	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	29% 2.32mg	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	2.83% 12mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	6.3% 0.14mg	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	25.5% 179mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	6.54% 222mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	39% 587mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	0.72% 0.079mg	11mg per day for Men 19-50 years
Water	4.2% 155g	4.7% 174g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Kidney Beans vs Prepared With Water Frozen Concentrate Citrus Fruit Juice Drink:

• Canned All Types Kidney Beans have 8.3 times more Vitamin B1, 5.1 times more Vitamin B2, 5.5 times more Vitamin B3, 2.3 times more Vitamin B5, 3.9 times more Vitamin B6, 5.1 times more Vitamin B9 and 41 times more Vitamin K than Prepared With Water Frozen Concentrate Citrus Fruit Juice Drink.
• While Prepared With Water Frozen Concentrate Citrus Fruit Juice Drink contain 22.6 times more Vitamin C than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Prepared With Water Frozen Concentrate Citrus Fruit Juice Drink have insufficient amounts of Vitamin B12 and Vitamin E in 7 oz.

Comparing minerals per 7 ounces for Canned Kidney Beans vs Prepared With Water Frozen Concentrate Citrus Fruit Juice Drink:

• Canned All Types Kidney Beans have 3.8 times more Calcium, 3.9 times more Copper, 4.5 times more Magnesium, 2.3 times more Manganese, 9 times more Phosphorus, 2.1 times more Potassium, 9 times more Selenium, 74 times more Sodium and 11.5 times more Zinc than Prepared With Water Frozen Concentrate Citrus Fruit Juice Drink.
• Both Canned All Types Kidney Beans and Prepared With Water Frozen Concentrate Citrus Fruit Juice Drink have similar amounts of Iron and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned All Types Kidney Beans have 1.8 times more Energy, 82 times more Omega 3, 1.3 times more Carbohydrate, 43 times more Fiber and 15.4 times more Protein than Prepared With Water Frozen Concentrate Citrus Fruit Juice Drink.
• While Prepared With Water Frozen Concentrate Citrus Fruit Juice Drink contain 4.4 times more Sugars than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Prepared With Water Frozen Concentrate Citrus Fruit Juice Drink have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.