Comparing Nutrients in 100 grams Orange Juice Drink VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Orange Juice Drink	1%	0%	99%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Orange Juice Drink	Canned Kidney Beans	Recommended Dietary Allowance
Energy	1.86% 54kcal	2.9% 84kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	0.62% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	0% 0g	5.13% 0.082g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.62% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.3% 13.4g	11% 14.5g	130g per day for Men 19-50 years
Sugars	13% 9.36g	2.55% 1.85g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 1.85g	g per day for Men 19-50 years
Fiber	0.53% 0.2g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	0.36% 0.2g	9.32% 5.2g	56g per day for Men 19-50 years

Vitamins

	Orange Juice Drink	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.7% 0.38mg	9.67% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	3.92% 0.051mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	2.57% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.2% 0.06mg	2.76% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	5.7% 0.074mg	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	1% 4μg	9% 36μg	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	16.7% 15mg	1.33% 1.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.13% 0.02mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.4% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Orange Juice Drink	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	0.2% 2mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	2% 0.018mg	15% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	1.37% 54.8μg	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	1.38% 0.11mg	14.6% 1.17mg	8mg per day for Men 19-50 years
Magnesium	0.71% 3mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	0.3% 0.007mg	7.3% 0.17mg	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	0.57% 4mg	13% 90mg	700mg per day for Men 19-50 years
Potassium	1.24% 42mg	6.97% 237mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	19.7% 296mg	1500mg per day for Men 19-50 years
Zinc	0.18% 0.02mg	4.2% 0.46mg	11mg per day for Men 19-50 years
Water	2.33% 86.2g	2.1% 78g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Orange Juice Drink vs Canned Kidney Beans:

• Orange Juice Drink has 3.3 times more Vitamin B1, 8.4 times more Vitamin B2, 12.2 times more Vitamin B3, 6.8 times more Vitamin B6 and 12.5 times more Vitamin C than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.3 times more Vitamin B5, 9 times more Vitamin B9 and more Vitamin K than Orange Juice Drink.
• Both Orange Juice Drink as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin E in 100 g.

Comparing minerals per 100 grams for Orange Juice Drink vs Canned Kidney Beans:

• Canned All Types Kidney Beans contain 17 times more Calcium, 7.5 times more Copper, 10.6 times more Iron, 9 times more Magnesium, 24 times more Manganese, 22.5 times more Phosphorus, 5.6 times more Potassium, more Selenium, 148 times more Sodium and 23 times more Zinc than Orange Juice Drink.
• Both Orange Juice Drink and Canned All Types Kidney Beans have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Orange Juice Drink has 5.1 times more Sugars than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.6 times more Energy, more Omega 3, 21.5 times more Fiber and 26.1 times more Protein than Orange Juice Drink.
• Both Orange Juice Drink and Canned All Types Kidney Beans have similar amounts of Carbohydrate per 100 g.
• Both Orange Juice Drink as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.