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

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Acerola Juice	7%	11%	82%

Macro Nutrients

	Boiled Red Kidney Beans	Acerola Juice	Recommended Dietary Allowance
Energy	8.7% 252kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	5.46% 0.087g	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	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	35% 45.2g	7.33% 9.53g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	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	38.6% 14.7g	1.57% 0.6g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	1.4% 0.79g	56g per day for Men 19-50 years

Vitamins

	Boiled 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	26.5% 0.32mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	8.14% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	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	64.5% 258μg	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	2.65% 2.4mg	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	0.4% 0.06mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	2.3% 2.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Acerola Juice	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	53.4% 0.48mg	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	73% 5.83mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	41% 0.95mg	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	40.3% 282mg	2.55% 18mg	700mg per day for Men 19-50 years
Potassium	23.5% 800mg	5.66% 192mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	19.3% 2.12mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	3.6% 133g	5.06% 187g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Acerola Juice per 7 oz

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

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

• 7 ounces of Boiled Red Kidney Beans have 8 times more Vitamin B1, 1.4 times more Vitamin B3, 30 times more Vitamin B6, 9.3 times more Vitamin B9 and 6 times more Vitamin K than Acerola Juice.
• While 7 oz of Raw Acerola Juice contain more Vitamin A and 1333.3 times more Vitamin C than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Acerola Juice provide similar amounts of Vitamin B2 and Vitamin B5 per seven ounces.
• 7 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• 7 ounces of Acerola Juice have insufficient amounts of Vitamin B1, Vitamin B6 and Vitamin K
• Both Boiled Red Kidney Beans as well as Raw Acerola Juice have insufficient amounts of Vitamin B12 and Vitamin E in seven ounces.

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

• 7 ounces of Boiled Red Kidney Beans have 2.8 times more Calcium, 2.8 times more Copper, 5.9 times more Iron, 3.8 times more Magnesium, 15.8 times more Phosphorus, 4.2 times more Potassium, 12 times more Selenium and 10.7 times more Zinc than Acerola Juice.
• While 7 oz of Raw Acerola Juice contain 1.4 times more Water than Boiled Red Kidney Beans.
• 7 ounces of Acerola Juice lack sufficient amounts of Calcium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Red Kidney Beans have 5.5 times more Energy, 3.8 times more Omega 3, 4.8 times more Carbohydrate, 24.7 times more Fiber and 21.7 times more Protein than Acerola Juice.
• While 7 oz of Raw Acerola Juice contain 14.1 times more Sugars than Boiled Red Kidney Beans.
• 7 ounces of Acerola Juice provide inadequate amounts of Energy, Fiber and Protein
• Both Boiled Red Kidney Beans as well as Raw Acerola Juice provide inadequate amounts of Omega 6 in seven ounces.