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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

• 1 kilogram of Fresh Orange juice has 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 with Liquids.
• While 1 kg of Canned Shellie Beans Solids and Liquids contains 1.8 times more Vitamin B2 and 80 times more Vitamin K than Raw Orange juice.
• Both Fresh Orange juice and Canned Shellie Beans with Liquids provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Fresh Orange juice have insufficient amounts of Vitamin K
• 1 kilogram of Canned Shellie Beans with Liquids have insufficient amounts of Vitamin B3
• Both Raw Orange juice as well as Canned Shellie Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

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

• 1 kilogram of Fresh Orange juice has 1.8 times more Potassium than Canned Shellie Beans with Liquids.
• While 1 kg of Canned Shellie Beans Solids and Liquids contains 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 Raw Orange juice.
• Both Fresh Orange juice and Canned Shellie Beans with Liquids 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 Fresh Orange juice has 1.7 times more Carbohydrate and 13.3 times more Sugars than Canned Shellie Beans with Liquids.
• While 1 kg of Canned Shellie Beans Solids and Liquids contains 6.5 times more Omega 3, 17 times more Fiber and 2.5 times more Protein than Raw Orange juice.
• 1 kilogram of Fresh Orange juice provide inadequate amounts of Omega 3, Fiber and Protein
• Both Raw Orange juice as well as Canned Shellie Beans Solids and Liquids provide inadequate amounts of Energy and Omega 6 in one kilogram.