Comparing Nutrients in 7 ounces Canned Kidney Beans VS Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C	1%	2%	97%

Macro Nutrients

	Canned Kidney Beans	Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C	Recommended Dietary Allowance
Energy	5.75% 167kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	0.3% 0.052g	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	17.3% 22.5g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	29.3% 21.2g	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	0.46% 0.26g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C	Recommended Dietary Allowance
Vitamin A	NA	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	0.5% 0.006mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	2.14% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	0.45% 0.071mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	2.4% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	4.9% 0.064mg	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	0% 0μg	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	55% 49.6mg	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	0.26% 0.04mg	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	2.87% 0.026mg	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	29% 2.32mg	6.2% 0.5mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	5.18% 0.12mg	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% 14mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	7.12% 242mg	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	1.06% 16mg	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	4.73% 175g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Kidney Beans vs Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C:

• Canned All Types Kidney Beans have 38.7 times more Vitamin B1, 3.6 times more Vitamin B2, 11.4 times more Vitamin B3, 2.3 times more Vitamin B5, 2.3 times more Vitamin B6, more Vitamin B9 and more Vitamin K than Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C.
• While Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C contains 20.8 times more Vitamin C than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 7 oz.

Comparing minerals per 7 ounces for Canned Kidney Beans vs Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C:

• Canned All Types Kidney Beans have 11.3 times more Calcium, 10.4 times more Copper, 4.7 times more Iron, 5.4 times more Magnesium, 2.8 times more Manganese, 12.9 times more Phosphorus, 1.9 times more Potassium, 9 times more Selenium, 37 times more Sodium and 11.5 times more Zinc than Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C.
• Both Canned All Types Kidney Beans and Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned All Types Kidney Beans have 1.8 times more Energy, 20.5 times more Omega 3, 1.3 times more Carbohydrate, 43 times more Fiber and 40.2 times more Protein than Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C.
• While Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C contains 5.8 times more Sugars than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Greater Than 3 Fruit Juice Drink% Juice, High Vitamin C have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.