Comparing Nutrients in 1 kilogram Canned Shellie Beans with Liquids VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Canned Shellie Beans with Liquids	21%	5%	74%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Canned Shellie Beans with Liquids	Fresh Orange juice	Recommended Dietary Allowance
Energy	10.3% 300kcal	15.5% 450kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	2.35% 0.4g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.6% 62g	80% 104g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	116% 84g	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	29.2% 21g	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	% 18g	g per day for Men 19-50 years
Sucrose	NA	% 41.4g	g per day for Men 19-50 years
Fiber	89.5% 34g	5.26% 2g	38g per day for Men 19-50 years
Protein	31.4% 17.6g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Canned Shellie Beans with Liquids	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.7% 0.32mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.5% 0.54mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.6% 1.33mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.7% 0.49mg	30.8% 0.4mg	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	45% 180μg	75% 300μg	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	34.4% 31mg	556% 500mg	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	2% 0.3mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	66.7% 80μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Shellie Beans with Liquids	Fresh Orange juice	Recommended Dietary Allowance
Calcium	29% 290mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	89% 0.8mg	49% 0.44mg	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	124% 9.9mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	166% 3.82mg	6.1% 0.14mg	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	43% 300mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	32% 1090mg	59% 2000mg	3400mg per day for Men 19-50 years
Selenium	38% 21μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	223% 3340mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	24.5% 907g	24% 883g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Shellie Beans with Liquids VS Fresh Orange juice per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Shellie Beans with Liquids versus 1 kg of Fresh Orange juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Shellie Beans with Liquids vs Fresh Orange juice:

• 1 kilogram of Canned Shellie Beans with Liquids has 1.8 times more Vitamin B2, 1.2 times more Vitamin B6 and 80 times more Vitamin K than Fresh Orange juice.
• While 1 kg of Raw Orange juice contains 2.8 times more Vitamin B1, 2 times more Vitamin B3, 1.4 times more Vitamin B5, 1.7 times more Vitamin B9 and 16.1 times more Vitamin C than Canned Shellie Beans Solids and Liquids.
• 1 kilogram of Canned Shellie Beans with Liquids have insufficient amounts of Vitamin B3
• 1 kilogram of Fresh Orange juice have insufficient amounts of Vitamin K
• Both Canned Shellie Beans Solids and Liquids as well as Raw Orange juice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Canned Shellie Beans with Liquids vs Fresh Orange juice:

• 1 kilogram of Canned Shellie Beans with Liquids has 2.6 times more Calcium, 1.8 times more Copper, 5 times more Iron, 1.4 times more Magnesium, 27.3 times more Manganese, 1.8 times more Phosphorus, 21 times more Selenium, 334 times more Sodium and 5.4 times more Zinc than Fresh Orange juice.
• While 1 kg of Raw Orange juice contains 1.8 times more Potassium than Canned Shellie Beans Solids and Liquids.
• Both Canned Shellie Beans with Liquids and Fresh Orange juice contain similar levels of Water per one kilogram.
• 1 kilogram of Fresh Orange juice lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Shellie Beans with Liquids has 6.5 times more Omega 3, 17 times more Fiber and 2.5 times more Protein than Fresh Orange juice.
• While 1 kg of Raw Orange juice contains 1.7 times more Carbohydrate and 13.3 times more Sugars than Canned Shellie Beans Solids and Liquids.
• 1 kilogram of Fresh Orange juice provide inadequate amounts of Omega 3, Fiber and Protein
• Both Canned Shellie Beans Solids and Liquids as well as Raw Orange juice provide inadequate amounts of Energy and Omega 6 in one kilogram.