Comparing Nutrients in 7 ounces Boiled California Red Kidney Beans VS Frozen Orange Juice Concentrate

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Frozen Orange Juice Concentrate	6%	1%	93%

Macro Nutrients

	Boiled California Red Kidney Beans	Frozen Orange Juice Concentrate	Recommended Dietary Allowance
Energy	8.5% 246kcal	10% 294kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	0.54% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.2% 44.5g	53.7% 70g	130g per day for Men 19-50 years
Sugars	NA	81.2% 59g	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	NA	20.7% 15g	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	NA	% 13g	g per day for Men 19-50 years
Sucrose	NA	% 31g	g per day for Men 19-50 years
Fiber	48.6% 18.5g	5.22% 2g	38g per day for Men 19-50 years
Protein	32.4% 18g	8.5% 4.76g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Frozen Orange Juice Concentrate	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	45.5% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	26.7% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	13.6% 2.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	29% 1.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	39.7% 0.52mg	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	36.7% 147μg	38.2% 153μg	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	319% 287mg	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	NA	7.94% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Frozen Orange Juice Concentrate	Recommended Dietary Allowance
Calcium	13% 131mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	13% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.98% 39.3μg	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	74% 5.9mg	8.2% 0.65mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	16.5% 69.5mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	10% 0.23mg	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	39% 272mg	17.3% 121mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	36.7% 1248mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	3.6% 133g	3.25% 120g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Frozen Orange Juice Concentrate per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled California Red Kidney Beans versus 7 oz of Frozen Orange Juice Concentrate to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled California Red Kidney Beans vs Frozen Orange Juice Concentrate:

• 7 oz of Frozen Orange Juice Concentrate contain 2.1 times more Vitamin B1, 2.8 times more Vitamin B2, 2 times more Vitamin B3, 3.3 times more Vitamin B5, 2.5 times more Vitamin B6 and 120.7 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Frozen Orange Juice Concentrate provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Boiled California Red Kidney Beans as well as Frozen Orange Juice Concentrate have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled California Red Kidney Beans vs Frozen Orange Juice Concentrate:

• 7 ounces of Boiled California Red Kidney Beans have 1.7 times more Calcium, 4.9 times more Copper, 9 times more Iron, 1.4 times more Magnesium, 2.7 times more Manganese, 2.2 times more Phosphorus, 3 times more Selenium and 5.4 times more Zinc than Frozen Orange Juice Concentrate.
• While 7 oz of Frozen Orange Juice Concentrate contain 1.5 times more Potassium than Boiled California Red Kidney Beans.
• 7 ounces of Frozen Orange Juice Concentrate lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled California Red Kidney Beans have 1.9 times more Omega 3, 9.3 times more Fiber and 3.8 times more Protein than Frozen Orange Juice Concentrate.
• While 7 oz of Frozen Orange Juice Concentrate contain 1.6 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Frozen Orange Juice Concentrate offer comparable quantities of Energy per seven ounces.
• 7 ounces of Frozen Orange Juice Concentrate provide inadequate amounts of Omega 3
• Both Boiled California Red Kidney Beans as well as Frozen Orange Juice Concentrate provide inadequate amounts of Omega 6 in seven ounces.