Comparing Nutrients in 7 ounces Lemonade, frozen concentrate, white VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Lemonade, frozen concentrate, white	0%	3%	97%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Lemonade, frozen concentrate, white	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	13.4% 389kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	1.25% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76% 99g	35% 45.2g	130g per day for Men 19-50 years
Sugars	122% 88.2g	0.88% 0.64g	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	49.3% 35.7g	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	% 32.3g	NA	g per day for Men 19-50 years
Sucrose	% 19.2g	NA	g per day for Men 19-50 years
Fiber	1.57% 0.6g	38.6% 14.7g	38g per day for Men 19-50 years
Protein	0.78% 0.44g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Lemonade, frozen concentrate, white	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.36% 0.22mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.56% 0.23mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.05% 0.04mg	18.3% 0.24mg	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	3.47% 14μg	64.5% 258μg	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	29% 26mg	2.65% 2.4mg	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	1.2% 0.18mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lemonade, frozen concentrate, white	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.4% 14mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	2.87% 0.026mg	53.4% 0.48mg	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	2.23% 0.18mg	73% 5.83mg	8mg per day for Men 19-50 years
Magnesium	3.3% 14mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	1.12% 0.026mg	41% 0.95mg	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	2% 14mg	40.3% 282mg	700mg per day for Men 19-50 years
Potassium	4.2% 143mg	23.5% 800mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	19.3% 2.12mg	11mg per day for Men 19-50 years
Water	2.63% 97g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Lemonade, frozen concentrate, white VS Boiled Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Lemonade, frozen concentrate, white versus 7 oz of Boiled Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Lemonade, frozen concentrate, white vs Boiled Red Kidney Beans:

• 7 ounces of Lemonade, frozen concentrate, white have 10.9 times more Vitamin C than Boiled Red Kidney Beans.
• While 7 oz of Boiled Red Kidney Beans contain 8 times more Vitamin B1, more Vitamin B2, 5.3 times more Vitamin B3, 1.9 times more Vitamin B5, 6 times more Vitamin B6, 18.6 times more Vitamin B9 and 42 times more Vitamin K than Lemonade, frozen concentrate, white.
• 7 ounces of Lemonade, frozen concentrate, white have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin K
• 7 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin C
• Both Lemonade, frozen concentrate, white as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Lemonade, frozen concentrate, white vs Boiled Red Kidney Beans:

• 7 oz of Boiled Red Kidney Beans contain 4 times more Calcium, 18.6 times more Copper, 32.7 times more Iron, 6.4 times more Magnesium, 36.7 times more Manganese, 20.3 times more Phosphorus, 5.6 times more Potassium, 3 times more Selenium and 26.8 times more Zinc than Lemonade, frozen concentrate, white.
• 7 ounces of Lemonade, frozen concentrate, white lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Lemonade, frozen concentrate, white have 1.5 times more Energy, 2.2 times more Carbohydrate and 138.9 times more Sugars than Boiled Red Kidney Beans.
• While 7 oz of Boiled Red Kidney Beans contain 9.9 times more Omega 3, 24.7 times more Fiber and 39.4 times more Protein than Lemonade, frozen concentrate, white.
• 7 ounces of Lemonade, frozen concentrate, white provide inadequate amounts of Omega 3, Fiber and Protein
• Both Lemonade, frozen concentrate, white as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.