Comparing Nutrients in 1 kilogram Canned Orange Juice VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Canned Orange Juice	Canned Kidney Beans	Recommended Dietary Allowance
Energy	16.2% 470kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	6.24% 1.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84.7% 110g	112% 145g	130g per day for Men 19-50 years
Sugars	121% 87.6g	25.5% 18.5g	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	33.5% 24.3g	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	% 22.7g	% 0g	g per day for Men 19-50 years
Sucrose	% 40.6g	% 18.5g	g per day for Men 19-50 years
Fiber	7.9% 3g	113% 43g	38g per day for Men 19-50 years
Protein	12% 6.8g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	10% 90μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.5% 0.39mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	57% 0.74mg	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	60% 240μg	90% 360μg	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	334% 301mg	13.3% 12mg	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	13.3% 2mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	10% 100mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	24.4% 0.22mg	150% 1.35mg	0.9mg per day for Men 19-50 years
Fluoride	7.83% 313μg	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	12.5% 1mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	73% 1.68mg	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	24.3% 170mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	54% 1840mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	23.7% 877g	21% 780g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Orange Juice vs Canned Kidney Beans:

• Unsweetened Canned Orange Juice has 1.3 times more Vitamin B5, 25.1 times more Vitamin C and 10 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 3 times more Vitamin B1, 2.4 times more Vitamin B2, 2 times more Vitamin B3, 2.4 times more Vitamin B6, 1.5 times more Vitamin B9 and 41 times more Vitamin K than Unsweetened Canned Orange Juice.
• Both Unsweetened Canned Orange Juice as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Orange Juice vs Canned Kidney Beans:

• Canned All Types Kidney Beans contain 3.4 times more Calcium, 6.1 times more Copper, 11.7 times more Iron, 2.7 times more Magnesium, 8 times more Manganese, 5.3 times more Phosphorus, 1.3 times more Potassium, 9 times more Selenium, 74 times more Sodium and 11.5 times more Zinc than Unsweetened Canned Orange Juice.
• Both Unsweetened Canned Orange Juice and Canned All Types Kidney Beans have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Unsweetened Canned Orange Juice has 4.7 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.8 times more Energy, 11.7 times more Omega 3, 1.3 times more Carbohydrate, 14.3 times more Fiber and 7.7 times more Protein than Unsweetened Canned Orange Juice.
• Both Unsweetened Canned Orange Juice as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.