Comparing Nutrients in 7 ounces California Red Kidney Beans VS Orange Juice Drink

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Orange Juice Drink	1%	0%	99%

Macro Nutrients

	California Red Kidney Beans	Orange Juice Drink	Recommended Dietary Allowance
Energy	22.6% 655kcal	3.7% 107kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0% 0g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	20.5% 26.6g	130g per day for Men 19-50 years
Sugars	NA	25.6% 18.6g	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	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	1.04% 0.4g	38g per day for Men 19-50 years
Protein	86.4% 48.4g	0.71% 0.4g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Orange Juice Drink	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	63% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	62% 9.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	2.4% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	76.3% 0.99mg	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	2% 7.94μg	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	33% 29.8mg	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	NA	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Orange Juice Drink	Recommended Dietary Allowance
Calcium	38.7% 387mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	3.97% 0.036mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.7% 109μg	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	2.73% 0.22mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	1.4% 5.95mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	0.6% 0.014mg	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	1.13% 7.94mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	2.45% 83.3mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	0.36% 0.04mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	4.62% 171g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans have 1.4 times more Vitamin B1, 13 times more Vitamin B5 and 98.5 times more Vitamin B9 than Orange Juice Drink.
• While Orange Juice Drink contains 2 times more Vitamin B2, 2.4 times more Vitamin B3, 1.3 times more Vitamin B6 and 3.3 times more Vitamin C than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Orange Juice Drink have insufficient amounts of Vitamin A and Vitamin B12 in 7 oz.

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

• Raw California Red Kidney Beans have 97.5 times more Calcium, 61.1 times more Copper, 85 times more Iron, 53.3 times more Magnesium, 142.9 times more Manganese, 101.3 times more Phosphorus, 35.5 times more Potassium, more Selenium and 127.5 times more Zinc than Orange Juice Drink.
• While Orange Juice Drink contains 7.3 times more Water than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• Raw California Red Kidney Beans have 6.1 times more Energy, more Omega 3, 4.5 times more Carbohydrate, 124.5 times more Fiber and 121.9 times more Protein than Orange Juice Drink.
• Both Raw California Red Kidney Beans as well as Orange Juice Drink have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.