Comparing Nutrients in 1 pound Canned Orange Juice VS Canned Baked Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Canned Baked Beans	18%	3%	79%

Macro Nutrients

	Canned Orange Juice	Canned Baked Beans	Recommended Dietary Allowance
Energy	7.35% 213kcal	16.4% 476kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	1.46% 0.47g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	2.5% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.4% 50g	71.5% 93g	130g per day for Men 19-50 years
Sugars	55% 39.7g	48.7% 35.3g	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	15.2% 11g	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	% 10.3g	NA	g per day for Men 19-50 years
Sucrose	% 18.4g	NA	g per day for Men 19-50 years
Fiber	3.6% 1.36g	65.7% 25g	38g per day for Men 19-50 years
Protein	5.5% 3.1g	39% 21.8g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Canned Baked Beans	Recommended Dietary Allowance
Vitamin A	4.54% 41μg	2.5% 22.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.7% 0.18mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	12% 1.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.3% 0.82mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	45.4% 0.59mg	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	27.2% 109μg	27.2% 109μg	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	152% 137mg	15.6% 14mg	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	6.05% 0.91mg	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	3.02% 3.63μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Canned Baked Beans	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	22.7% 227mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	104% 0.93mg	0.9mg per day for Men 19-50 years
Fluoride	3.55% 142μg	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	5.67% 0.45mg	16.4% 1.3mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	4.14% 0.095mg	NA	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	11% 77mg	67.4% 472mg	700mg per day for Men 19-50 years
Potassium	24.5% 835mg	39.5% 1343mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	37% 20.4μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	1.65% 0.18mg	57.7% 6.35mg	11mg per day for Men 19-50 years
Water	10.8% 398g	8.9% 329g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Canned Baked Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Orange Juice versus 1 lb of Canned Baked Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Orange Juice vs Canned Baked Beans:

• 1 pound of Canned Orange Juice has 9.7 times more Vitamin C than Canned Baked Beans.
• While 1 lb of Canned Baked Beans no Salt contains 3.8 times more Vitamin B1, 2.9 times more Vitamin B2, 2.1 times more Vitamin B3 and 4.2 times more Vitamin B6 than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Canned Baked Beans provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Canned Orange Juice have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Unsweetened Canned Orange Juice as well as Canned Baked Beans no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Canned Orange Juice vs Canned Baked Beans:

• 1 pound of Canned Orange Juice has 1.2 times more Water than Canned Baked Beans.
• While 1 lb of Canned Baked Beans no Salt contains 5 times more Calcium, 9.4 times more Copper, 2.9 times more Iron, 3.2 times more Magnesium, 6.1 times more Phosphorus, 1.6 times more Potassium, 45 times more Selenium and 35 times more Zinc than Unsweetened Canned Orange Juice.
• 1 pound of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Canned Baked Beans no Salt contains 2.2 times more Energy, 11.1 times more Omega 3, 1.9 times more Carbohydrate, 18.3 times more Fiber and 7.1 times more Protein than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Canned Baked Beans offer comparable quantities of Sugars per one pound.
• 1 pound of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Fiber and Protein
• Both Unsweetened Canned Orange Juice as well as Canned Baked Beans no Salt provide inadequate amounts of Omega 6 in one pound.