Comparing Nutrients in 7 ounces Canned Kidney Beans VS Strawberry Banana ODWALLA Fruit Juice Smoothie

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Strawberry Banana ODWALLA Fruit Juice Smoothie	4%	6%	90%

Macro Nutrients

	Canned Kidney Beans	Strawberry Banana ODWALLA Fruit Juice Smoothie	Recommended Dietary Allowance
Energy	5.75% 167kcal	3.3% 95kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	0.16% 0.028g	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% 22g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	27% 19.6g	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	10.5% 7.62g	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	% 5.1g	g per day for Men 19-50 years
Sucrose	% 3.67g	% 6.9g	g per day for Men 19-50 years
Fiber	22.5% 8.53g	3.13% 1.2g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	1.77% 0.99g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Strawberry Banana ODWALLA Fruit Juice Smoothie	Recommended Dietary Allowance
Vitamin A	NA	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	3.53% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	8.33% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	9.92% 0.13mg	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	15% 59.5μg	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	2.65% 2.4mg	84.7% 76.2mg	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	118% 17.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	1.32% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Strawberry Banana ODWALLA Fruit Juice Smoothie	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	8.8% 0.079mg	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	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	15.5% 0.36mg	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	5.1% 35.7mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	11.7% 399mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	39% 587mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	4.2% 155g	4.7% 174g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Strawberry Banana ODWALLA Fruit Juice Smoothie per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Kidney Beans versus 7 oz of Strawberry Banana ODWALLA Fruit Juice Smoothie to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Kidney Beans vs Strawberry Banana ODWALLA Fruit Juice Smoothie:

• 7 ounces of Canned Kidney Beans have 2.3 times more Vitamin B1, 1.4 times more Vitamin B3 and 5.1 times more Vitamin K than Strawberry Banana ODWALLA Fruit Juice Smoothie.
• While 7 oz of Strawberry Banana ODWALLA Fruit Juice Smoothie contain 1.5 times more Vitamin B5, 32 times more Vitamin C and 446.5 times more Vitamin E than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Strawberry Banana ODWALLA Fruit Juice Smoothie provide similar amounts of Vitamin B2, Vitamin B6 and Vitamin B9 per seven ounces.
• 7 ounces of Canned Kidney Beans have insufficient amounts of Vitamin C and Vitamin E
• 7 ounces of Strawberry Banana ODWALLA Fruit Juice Smoothie have insufficient amounts of Vitamin B3 and Vitamin K
• Both Canned All Types Kidney Beans as well as Strawberry Banana ODWALLA Fruit Juice Smoothie have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Kidney Beans vs Strawberry Banana ODWALLA Fruit Juice Smoothie:

• 7 ounces of Canned Kidney Beans have 3.4 times more Calcium, 3.4 times more Copper, 5.9 times more Iron, 1.9 times more Magnesium, 5 times more Phosphorus, 148 times more Sodium and 5.8 times more Zinc than Strawberry Banana ODWALLA Fruit Juice Smoothie.
• Both Canned Kidney Beans and Strawberry Banana ODWALLA Fruit Juice Smoothie contain similar levels of Manganese, Potassium and Water per seven ounces.
• 7 ounces of Strawberry Banana ODWALLA Fruit Juice Smoothie lack sufficient amounts of Calcium and Zinc
• Both Canned All Types Kidney Beans as well as Strawberry Banana ODWALLA Fruit Juice Smoothie lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Kidney Beans have 1.8 times more Energy, 8.2 times more Omega 3, 1.3 times more Carbohydrate, 7.2 times more Fiber and 10.4 times more Protein than Strawberry Banana ODWALLA Fruit Juice Smoothie.
• While 7 oz of Strawberry Banana ODWALLA Fruit Juice Smoothie contain 5.4 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• 7 ounces of Strawberry Banana ODWALLA Fruit Juice Smoothie provide inadequate amounts of Energy, Omega 3, Fiber and Protein
• Both Canned All Types Kidney Beans as well as Strawberry Banana ODWALLA Fruit Juice Smoothie provide inadequate amounts of Omega 6 in seven ounces.