Comparing Nutrients in 100 grams Boiled Kidney Beans VS Frozen Orange Juice Concentrate

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Frozen Orange Juice Concentrate	6%	1%	93%

Macro Nutrients

	Boiled Kidney Beans	Frozen Orange Juice Concentrate	Recommended Dietary Allowance
Energy	4.38% 127kcal	5.1% 148kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	0.18% 0.059g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.5% 23g	27% 35g	130g per day for Men 19-50 years
Sugars	0.44% 0.32g	41% 29.7g	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	10.4% 7.55g	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	% 6.6g	g per day for Men 19-50 years
Sucrose	NA	% 15.6g	g per day for Men 19-50 years
Fiber	17% 6.4g	2.63% 1g	38g per day for Men 19-50 years
Protein	15.5% 8.67g	4.3% 2.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Frozen Orange Juice Concentrate	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.44% 13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	13.5% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	6.83% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.23% 0.12mg	20% 0.26mg	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	32.5% 130μg	19.3% 77μg	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	1.33% 1.2mg	161% 145mg	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	0.2% 0.03mg	4% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7% 8.4μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Frozen Orange Juice Concentrate	Recommended Dietary Allowance
Calcium	3.5% 35mg	3.8% 38mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	6.56% 0.059mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.5% 20μg	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	27.8% 2.22mg	4.13% 0.33mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	8.33% 35mg	420mg per day for Men 19-50 years
Manganese	18.7% 0.43mg	5.04% 0.12mg	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	19.7% 138mg	8.7% 61mg	700mg per day for Men 19-50 years
Potassium	12% 405mg	18.5% 629mg	3400mg per day for Men 19-50 years
Selenium	2% 1.1μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.47% 7mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	1.45% 0.16mg	11mg per day for Men 19-50 years
Water	1.8% 67g	1.64% 60.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Kidney Beans vs Frozen Orange Juice Concentrate:

• Boiled All Types Kidney Beans have 1.7 times more Vitamin B9 and 21 times more Vitamin K than Frozen Orange Juice Concentrate.
• While Frozen Orange Juice Concentrate contains more Vitamin A, 1.7 times more Vitamin B1, 3 times more Vitamin B2, 1.9 times more Vitamin B3, 3.3 times more Vitamin B5, 2.2 times more Vitamin B6, 120.7 times more Vitamin C and 20 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Frozen Orange Juice Concentrate have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Kidney Beans vs Frozen Orange Juice Concentrate:

• Boiled All Types Kidney Beans have 3.7 times more Copper, 6.7 times more Iron, 3.7 times more Manganese, 2.3 times more Phosphorus, 2.8 times more Selenium and 6.3 times more Zinc than Frozen Orange Juice Concentrate.
• While Frozen Orange Juice Concentrate contains 1.6 times more Potassium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Frozen Orange Juice Concentrate have similar amounts of Calcium, Magnesium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled All Types Kidney Beans have 10 times more Omega 3, 6.4 times more Fiber and 3.6 times more Protein than Frozen Orange Juice Concentrate.
• While Frozen Orange Juice Concentrate contains 1.5 times more Carbohydrate and 92.8 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Frozen Orange Juice Concentrate have similar amounts of Energy per 100 g.
• Both Boiled All Types Kidney Beans as well as Frozen Orange Juice Concentrate have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.