Comparing Nutrients in 100 calories Boiled Kidney Beans VS Chilled Orange Juice

Weight per 100 calories

• Boiled Kidney Beans: 78.7g
• Chilled Orange Juice: 204g

Boiled Kidney Beans have 2.6 times more energy per 100g than Chilled Orange Juice. It has average energy density when compared to other foods. Chilled Orange Juice from Concentrate having low energy density.

Discover which food has more nutrients per 100 calories - Boiled Kidney Beans or Chilled Orange Juice?

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Chilled Orange Juice	5%	2%	93%

Macro Nutrients

	Boiled Kidney Beans	Chilled Orange Juice	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.39g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	0.089% 0.029g	32g per day for Men 19-50 years
Omega 3	8.37% 0.13g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.5% 0.085g	0.28% 0.047g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	18% 23.6g	130g per day for Men 19-50 years
Sugars	0.35% 0.25g	23.4% 17g	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	6.28% 4.55g	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	% 4.24g	g per day for Men 19-50 years
Sucrose	NA	% 8.2g	g per day for Men 19-50 years
Fiber	13.3% 5.04g	1.6% 0.61g	38g per day for Men 19-50 years
Protein	12% 6.83g	2.48% 1.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Chilled Orange Juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.45% 4.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.5% 0.13mg	7.82% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.046mg	6.12% 0.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.84% 0.46mg	3.57% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.46% 0.17mg	7.96% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.27% 0.094mg	12% 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	25.6% 102μg	9.7% 38.8μg	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	1.05% 0.94mg	76% 68.6mg	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	0.16% 0.024mg	2.72% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.5% 6.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Chilled Orange Juice	Recommended Dietary Allowance
Calcium	2.76% 27.6mg	2.24% 22.4mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	9.52% 0.086mg	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	22% 1.75mg	3.3% 0.27mg	8mg per day for Men 19-50 years
Magnesium	7.87% 33mg	5.34% 22.4mg	420mg per day for Men 19-50 years
Manganese	14.7% 0.34mg	2.04% 0.047mg	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	15.5% 109mg	4.96% 34.7mg	700mg per day for Men 19-50 years
Potassium	9.38% 319mg	10.7% 363mg	3400mg per day for Men 19-50 years
Selenium	1.57% 0.87μg	0.37% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.052% 0.79mg	0.27% 4.1mg	1500mg per day for Men 19-50 years
Zinc	7.16% 0.79mg	1.3% 0.14mg	11mg per day for Men 19-50 years
Water	1.42% 52.7g	4.8% 178g	3700g per day for Men 19-50 years

Boiled Kidney Beans VS Chilled Orange Juice Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled Kidney Beans or Chilled Orange Juice?

Lets compare vitamin content per 100 calories of Boiled Kidney Beans vs Chilled Orange Juice:

• 100 calories of Boiled Kidney Beans have 1.3 times more Vitamin B1, 2.6 times more Vitamin B9 and more Vitamin K than Chilled Orange Juice.
• While 100 kcal of Chilled Orange Juice from Concentrate contain 1.7 times more Vitamin B2, 1.3 times more Vitamin B3, 2.3 times more Vitamin B5, 1.6 times more Vitamin B6, 72.6 times more Vitamin C and 17.3 times more Vitamin E than Boiled All Types Kidney Beans.
• 100 calories of Boiled Kidney Beans have insufficient amounts of Vitamin C and Vitamin E
• 100 calories of Chilled Orange Juice have insufficient amounts of Vitamin K
• Both Boiled All Types Kidney Beans as well as Chilled Orange Juice from Concentrate have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Boiled Kidney Beans vs Chilled Orange Juice:

• 100 calories of Boiled Kidney Beans have 1.2 times more Calcium, 2 times more Copper, 6.6 times more Iron, 1.5 times more Magnesium, 7.2 times more Manganese, 3.1 times more Phosphorus and 5.5 times more Zinc than Chilled Orange Juice.
• While 100 kcal of Chilled Orange Juice from Concentrate contain 3.4 times more Water than Boiled All Types Kidney Beans.
• Both Boiled Kidney Beans and Chilled Orange Juice contain similar levels of Potassium per 100 calories.
• 100 calories of Chilled Orange Juice lack sufficient amounts of Zinc
• Both Boiled All Types Kidney Beans as well as Chilled Orange Juice from Concentrate lack sufficient amounts of Selenium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled Kidney Beans have 9.4 times more Omega 3, 8.2 times more Fiber and 4.9 times more Protein than Chilled Orange Juice.
• While 100 kcal of Chilled Orange Juice from Concentrate contain 1.3 times more Carbohydrate and 67.3 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled Kidney Beans and Chilled Orange Juice offer comparable quantities of Energy per 100 calories.
• 100 calories of Chilled Orange Juice provide inadequate amounts of Omega 3 and Fiber
• Both Boiled All Types Kidney Beans as well as Chilled Orange Juice from Concentrate provide inadequate amounts of Omega 6 in 100 calories.