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

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Orange Juice Drink	1%	0%	99%

Macro Nutrients

	Boiled Red Kidney Beans	Orange Juice Drink	Recommended Dietary Allowance
Energy	8.7% 252kcal	3.7% 107kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0% 0g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	0% 0g	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	20.5% 26.6g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	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	38.6% 14.7g	1.04% 0.4g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	0.71% 0.4g	56g per day for Men 19-50 years

Vitamins

	Boiled 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	26.5% 0.32mg	63% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	62% 9.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	2.4% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	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	64.5% 258μg	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	2.65% 2.4mg	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	0.4% 0.06mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Orange Juice Drink	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	53.4% 0.48mg	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	73% 5.83mg	2.73% 0.22mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	1.4% 5.95mg	420mg per day for Men 19-50 years
Manganese	41% 0.95mg	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	40.3% 282mg	1.13% 7.94mg	700mg per day for Men 19-50 years
Potassium	23.5% 800mg	2.45% 83.3mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	19.3% 2.12mg	0.36% 0.04mg	11mg per day for Men 19-50 years
Water	3.6% 133g	4.62% 171g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Boiled Red Kidney Beans have 3.7 times more Vitamin B5, 32.5 times more Vitamin B9 and more Vitamin K than Orange Juice Drink.
• While 7 oz of Orange Juice Drink contain 2.4 times more Vitamin B1, 7.4 times more Vitamin B2, 8.7 times more Vitamin B3, 4.2 times more Vitamin B6 and 12.5 times more Vitamin C than Boiled Red Kidney Beans.
• 7 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin C
• 7 ounces of Orange Juice Drink have insufficient amounts of Vitamin B5, Vitamin B9 and Vitamin K
• Both Boiled Red Kidney Beans as well as Orange Juice Drink have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E in seven ounces.

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

• 7 ounces of Boiled Red Kidney Beans have 14 times more Calcium, 13.4 times more Copper, 26.7 times more Iron, 15 times more Magnesium, 68.1 times more Manganese, 35.5 times more Phosphorus, 9.6 times more Potassium, more Selenium and 53.5 times more Zinc than Orange Juice Drink.
• While 7 oz of Orange Juice Drink contain 1.3 times more Water than Boiled Red Kidney Beans.
• 7 ounces of Orange Juice Drink lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Red Kidney Beans have 2.4 times more Energy, more Omega 3, 1.7 times more Carbohydrate, 37 times more Fiber and 43.4 times more Protein than Orange Juice Drink.
• While 7 oz of Orange Juice Drink contain 29.3 times more Sugars than Boiled Red Kidney Beans.
• 7 ounces of Orange Juice Drink provide inadequate amounts of Energy, Omega 3, Fiber and Protein
• Both Boiled Red Kidney Beans as well as Orange Juice Drink provide inadequate amounts of Omega 6 in seven ounces.