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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Orange Juice Drink	1%	0%	99%

Macro Nutrients

	Red Kidney Beans	Orange Juice Drink	Recommended Dietary Allowance
Energy	23% 669kcal	3.7% 107kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	0% 0g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	20.5% 26.6g	130g per day for Men 19-50 years
Sugars	5.75% 4.17g	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	79.4% 30g	1.04% 0.4g	38g per day for Men 19-50 years
Protein	80% 44.7g	0.71% 0.4g	56g per day for Men 19-50 years

Vitamins

	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	101% 1.2mg	63% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	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	2.78% 0.42mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Orange Juice Drink	Recommended Dietary Allowance
Calcium	16.5% 165mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	3.97% 0.036mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.37μg	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	166% 13.3mg	2.73% 0.22mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	1.4% 5.95mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	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% 806mg	1.13% 7.94mg	700mg per day for Men 19-50 years
Potassium	79.3% 2697mg	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	1.6% 24mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	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

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

Compare the macro and micronutrient content in 7 oz of 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 Red Kidney Beans vs Orange Juice Drink:

• 7 ounces of Red Kidney Beans have 1.6 times more Vitamin B1, 13 times more Vitamin B5, 98.5 times more Vitamin B9 and more Vitamin K than Orange Juice Drink.
• While 7 oz of Orange Juice Drink contain 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 Red Kidney Beans.
• 7 ounces of Orange Juice Drink have insufficient amounts of Vitamin B5, Vitamin B9 and Vitamin K
• Both Raw 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 Red Kidney Beans vs Orange Juice Drink:

• 7 ounces of Red Kidney Beans have 41.5 times more Calcium, 38.8 times more Copper, 60.8 times more Iron, 46 times more Magnesium, 158.7 times more Manganese, 101.5 times more Phosphorus, 32.4 times more Potassium, more Selenium and 139.5 times more Zinc than Orange Juice Drink.
• While 7 oz of Orange Juice Drink contain 7.3 times more Water than Raw Red Kidney Beans.
• 7 ounces of Orange Juice Drink lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc
• Both Raw Red Kidney Beans as well as Orange Juice Drink lack sufficient amounts of Fluoride in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Kidney Beans have 6.2 times more Energy, more Omega 3, 4.6 times more Carbohydrate, 76 times more Fiber and 112.7 times more Protein than Orange Juice Drink.
• While 7 oz of Orange Juice Drink contain 4.5 times more Sugars than Raw Red Kidney Beans.
• 7 ounces of Orange Juice Drink provide inadequate amounts of Energy, Omega 3, Fiber and Protein
• Both Raw Red Kidney Beans as well as Orange Juice Drink provide inadequate amounts of Omega 6 in seven ounces.