Comparing Nutrients in 14 ounces Canned Navy Beans VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Canned Navy Beans	26%	3%	71%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Canned Navy Beans	Fresh Orange juice	Recommended Dietary Allowance
Energy	15.5% 448kcal	6.16% 179kcal	2900kcal per day for Men 19-50 years
Fat	1.76% 1.7g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.44g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	2.36% 0.4g	0.68% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.4% 81g	31.8% 41.3g	130g per day for Men 19-50 years
Sugars	1.53% 1.1g	46% 33.3g	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% 8.4g	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	% 7.2g	g per day for Men 19-50 years
Sucrose	NA	% 16.4g	g per day for Men 19-50 years
Fiber	53.3% 20.2g	2.1% 0.79g	38g per day for Men 19-50 years
Protein	53.4% 30g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Canned Navy Beans	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.6% 0.56mg	29.8% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.7% 0.68mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	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	61.5% 246μg	29.8% 119μg	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	3.1% 2.78mg	220% 198mg	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	20.6% 3.1mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.6% 11.5μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Navy Beans	Fresh Orange juice	Recommended Dietary Allowance
Calcium	18.7% 187mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	19.4% 0.17mg	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	92% 7.34mg	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	44.4% 187mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	64.7% 1.5mg	2.4% 0.056mg	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	76% 532mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	33.6% 1143mg	23.3% 794mg	3400mg per day for Men 19-50 years
Selenium	42% 23μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	89% 1334mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	27.8% 3.06mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	7.56% 280g	9.47% 350g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Navy Beans VS Fresh Orange juice per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Navy Beans versus 14 oz of Fresh Orange juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Navy Beans vs Fresh Orange juice:

• 14 ounces of Canned Navy Beans have 1.6 times more Vitamin B1, 1.8 times more Vitamin B2, 1.2 times more Vitamin B3, 2.6 times more Vitamin B6, 2.1 times more Vitamin B9, 19.5 times more Vitamin E and 29 times more Vitamin K than Fresh Orange juice.
• While 14 oz of Raw Orange juice contain 71.4 times more Vitamin C than Canned Navy Beans.
• Both Canned Navy Beans and Fresh Orange juice provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Canned Navy Beans have insufficient amounts of Vitamin C
• 14 ounces of Fresh Orange juice have insufficient amounts of Vitamin E and Vitamin K
• Both Canned Navy Beans as well as Raw Orange juice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Navy Beans vs Fresh Orange juice:

• 14 ounces of Canned Navy Beans have 4.3 times more Calcium, 4.7 times more Copper, 9.3 times more Iron, 4.3 times more Magnesium, 26.8 times more Manganese, 7.9 times more Phosphorus, 1.4 times more Potassium, 58 times more Selenium, 336 times more Sodium and 15.4 times more Zinc than Fresh Orange juice.
• While 14 oz of Raw Orange juice contain 1.3 times more Water than Canned Navy Beans.
• 14 ounces of Fresh Orange juice lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Navy Beans have 2.5 times more Energy, 7.7 times more Omega 3, 2 times more Carbohydrate, 25.5 times more Fiber and 10.8 times more Protein than Fresh Orange juice.
• While 14 oz of Raw Orange juice contain 30 times more Sugars than Canned Navy Beans.
• 14 ounces of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Fiber and Protein
• Both Canned Navy Beans as well as Raw Orange juice provide inadequate amounts of Omega 6 in 14 ounces.