Comparing Nutrients in 7 ounces Red Kidney Beans VS Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	4%	5%	91%

Macro Nutrients

	Red Kidney Beans	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Recommended Dietary Allowance
Energy	23% 669kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	0.68% 0.65g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	2.36% 0.038g	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	0.18% 0.03g	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% 26g	130g per day for Men 19-50 years
Sugars	5.75% 4.17g	31.4% 22.7g	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	11.6% 8.37g	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	% 6.3g	g per day for Men 19-50 years
Sucrose	NA	% 8.06g	g per day for Men 19-50 years
Fiber	79.4% 30g	3.13% 1.2g	38g per day for Men 19-50 years
Protein	80% 44.7g	2.23% 1.25g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.63% 41.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	4.13% 0.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	12.2% 0.16mg	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	8.43% 33.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	45.5% 1.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	9.92% 8.93mg	13.7% 12.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.78% 0.42mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	13.4% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Recommended Dietary Allowance
Calcium	16.5% 165mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	11% 0.097mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.37μg	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	166% 13.3mg	8.43% 0.67mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	117% 2.7mg	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	4.54% 31.8mg	700mg per day for Men 19-50 years
Potassium	79.3% 2697mg	10.3% 351mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	4.6% 170g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS per 7 oz

Compare the macro and micronutrient content in 7 oz of Red Kidney Beans versus 7 oz of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Red Kidney Beans vs Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS:

• 7 ounces of Red Kidney Beans have 10.1 times more Vitamin B1, 2.7 times more Vitamin B2, 6.3 times more Vitamin B3, 5 times more Vitamin B6 and 23.2 times more Vitamin B9 than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
• While 7 oz of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS contain more Vitamin A, more Vitamin B12, 1.4 times more Vitamin C and 1.4 times more Vitamin K than Raw Red Kidney Beans.
• 7 ounces of Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12
• Both Raw Red Kidney Beans as well as Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS have insufficient amounts of Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Red Kidney Beans vs Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS:

• 7 ounces of Red Kidney Beans have 4.6 times more Calcium, 14.3 times more Copper, 19.7 times more Iron, 9.2 times more Magnesium, 25.4 times more Phosphorus, 7.7 times more Potassium, 16 times more Selenium and 34.9 times more Zinc than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
• While 7 oz of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS contain 7.3 times more Water than Raw Red Kidney Beans.
• Both Red Kidney Beans and Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS contain similar levels of Manganese per seven ounces.
• 7 ounces of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Kidney Beans have 6 times more Energy, 18.8 times more Omega 3, 4.7 times more Carbohydrate, 25.3 times more Fiber and 35.8 times more Protein than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
• While 7 oz of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS contain 5.5 times more Sugars than Raw Red Kidney Beans.
• 7 ounces of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS provide inadequate amounts of Energy, Omega 3, Fiber and Protein
• Both Raw Red Kidney Beans as well as Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS provide inadequate amounts of Omega 6 in seven ounces.