Comparing Nutrients in 7 ounces California Red Kidney Beans VS Acerola Juice

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Acerola Juice	7%	11%	82%

Macro Nutrients

	California Red Kidney Beans	Acerola Juice	Recommended Dietary Allowance
Energy	22.6% 655kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	5.46% 0.087g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	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	91% 119g	7.33% 9.53g	130g per day for Men 19-50 years
Sugars	NA	12.3% 8.93g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	130% 49.4g	1.57% 0.6g	38g per day for Men 19-50 years
Protein	86.4% 48.4g	1.4% 0.79g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Acerola Juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.5% 49.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	8.14% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	0.61% 0.008mg	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	195% 782μg	6.95% 27.8μg	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	9.92% 8.93mg	3528% 3175mg	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	NA	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.3% 2.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Acerola Juice	Recommended Dietary Allowance
Calcium	38.7% 387mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	19% 0.17mg	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	232% 18.6mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	NA	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	115% 804mg	2.55% 18mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	5.66% 192mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	5.06% 187g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of California Red Kidney Beans vs Acerola Juice:

• Raw California Red Kidney Beans have 26.5 times more Vitamin B1, 3.7 times more Vitamin B2, 5.2 times more Vitamin B3, 3.8 times more Vitamin B5, 99.3 times more Vitamin B6 and 28.1 times more Vitamin B9 than Raw Acerola Juice.
• While Raw Acerola Juice contains more Vitamin A and 355.6 times more Vitamin C than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Raw Acerola Juice have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for California Red Kidney Beans vs Acerola Juice:

• Raw California Red Kidney Beans have 19.5 times more Calcium, 12.8 times more Copper, 18.7 times more Iron, 13.3 times more Magnesium, 45 times more Phosphorus, 15.4 times more Potassium, 32 times more Selenium and 25.5 times more Zinc than Raw Acerola Juice.
• While Raw Acerola Juice contains 8 times more Water than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• Raw California Red Kidney Beans have 14.3 times more Energy, 1.9 times more Omega 3, 12.5 times more Carbohydrate, 83 times more Fiber and 60.9 times more Protein than Raw Acerola Juice.
• Both Raw California Red Kidney Beans as well as Raw Acerola Juice have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.