Comparing Nutrients in 14 ounces Fresh Orange juice VS Pink Beans

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Pink Beans	24%	3%	73%

Macro Nutrients

	Fresh Orange juice	Pink Beans	Recommended Dietary Allowance
Energy	6.16% 179kcal	47% 1361kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	4.62% 4.5g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	3.62% 1.16g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	55% 0.88g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	6.2% 1.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.8% 41.3g	196% 255g	130g per day for Men 19-50 years
Sugars	46% 33.3g	11.7% 8.5g	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	11.6% 8.4g	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	% 7.2g	NA	g per day for Men 19-50 years
Sucrose	% 16.4g	NA	g per day for Men 19-50 years
Fiber	2.1% 0.79g	133% 50.4g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Pink Beans	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.8% 0.36mg	255% 3.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	58.6% 0.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	47% 7.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	79% 3.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	161% 2.1mg	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	29.8% 119μg	459% 1838μg	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	220% 198mg	0% 0mg	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	1.06% 0.16mg	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	19% 22.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Pink Beans	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	51.6% 516mg	1000mg per day for Men 19-50 years
Copper	19.4% 0.17mg	357% 3.2mg	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	9.92% 0.79mg	336% 27mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	172% 722mg	420mg per day for Men 19-50 years
Manganese	2.4% 0.056mg	237% 5.46mg	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	9.64% 67.5mg	235% 1647mg	700mg per day for Men 19-50 years
Potassium	23.3% 794mg	171% 5811mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	94% 51.6μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	92% 10mg	11mg per day for Men 19-50 years
Water	9.47% 350g	1.08% 40g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Pink Beans per 14 oz

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

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

• 14 ounces of Fresh Orange juice have more Vitamin C than Pink Beans.
• While 14 oz of Raw Pink Beans contain 8.6 times more Vitamin B1, 6.4 times more Vitamin B2, 4.7 times more Vitamin B3, 5.2 times more Vitamin B5, 13.2 times more Vitamin B6, 15.4 times more Vitamin B9 and 57 times more Vitamin K than Raw Orange juice.
• 14 ounces of Fresh Orange juice have insufficient amounts of Vitamin K
• 14 ounces of Pink Beans have insufficient amounts of Vitamin C
• Both Raw Orange juice as well as Raw Pink Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 ounces.

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

• 14 ounces of Fresh Orange juice have 8.8 times more Water than Pink Beans.
• While 14 oz of Raw Pink Beans contain 11.8 times more Calcium, 18.4 times more Copper, 33.9 times more Iron, 16.5 times more Magnesium, 98.3 times more Manganese, 24.4 times more Phosphorus, 7.3 times more Potassium, 130 times more Selenium and 51 times more Zinc than Raw Orange juice.
• 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 Fresh Orange juice have 3.9 times more Sugars than Pink Beans.
• While 14 oz of Raw Pink Beans contain 7.6 times more Energy, 20.2 times more Omega 3, 6.2 times more Carbohydrate, 63.5 times more Fiber and 29.9 times more Protein than Raw Orange juice.
• 14 ounces of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Fiber and Protein
• Both Raw Orange juice as well as Raw Pink Beans provide inadequate amounts of Omega 6 in 14 ounces.