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

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Canned Navy Beans	26%	3%	71%

Macro Nutrients

	Canned Orange Juice	Canned Navy Beans	Recommended Dietary Allowance
Energy	7.35% 213kcal	17.7% 513kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	2% 1.95g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	24% 0.39g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	2.7% 0.46g	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	71.4% 93g	130g per day for Men 19-50 years
Sugars	55% 39.7g	1.75% 1.27g	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	61% 23g	38g per day for Men 19-50 years
Protein	5.5% 3.1g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Canned Navy Beans	Recommended Dietary Allowance
Vitamin A	4.54% 41μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.7% 0.18mg	53.3% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	14% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.3% 0.82mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	36% 0.47mg	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	70.3% 281μg	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	3.53% 3.18mg	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	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Canned Navy Beans	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	105% 0.94mg	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	105% 8.4mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	50.8% 213mg	420mg per day for Men 19-50 years
Manganese	4.14% 0.095mg	74% 1.7mg	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	87% 608mg	700mg per day for Men 19-50 years
Potassium	24.5% 835mg	38.4% 1306mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	48% 26.3μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	102% 1524mg	1500mg per day for Men 19-50 years
Zinc	1.65% 0.18mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	10.8% 398g	8.64% 320g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Canned Orange Juice versus 1 lb of Canned Navy 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 Navy Beans:

• 1 pound of Canned Orange Juice has 43 times more Vitamin C than Canned Navy Beans.
• While 1 lb of Canned Navy Beans contains 3.6 times more Vitamin B1, 2.6 times more Vitamin B2, 2.4 times more Vitamin B3, 3.3 times more Vitamin B6, 2.6 times more Vitamin B9, 3.9 times more Vitamin E and 29 times more Vitamin K than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Canned Navy Beans provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• 1 pound of Canned Navy Beans have insufficient amounts of Vitamin C
• Both Unsweetened Canned Orange Juice as well as Canned Navy Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Canned Orange Juice has 1.2 times more Water than Canned Navy Beans.
• While 1 lb of Canned Navy Beans contains 4.7 times more Calcium, 9.5 times more Copper, 18.5 times more Iron, 4.7 times more Magnesium, 17.9 times more Manganese, 7.9 times more Phosphorus, 1.6 times more Potassium, 58 times more Selenium, 84 times more Sodium and 19.3 times more Zinc than Unsweetened Canned Orange Juice.
• 1 pound of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Orange Juice has 31.3 times more Sugars than Canned Navy Beans.
• While 1 lb of Canned Navy Beans contains 2.4 times more Energy, 12.1 times more Omega 3, 1.9 times more Carbohydrate, 17 times more Fiber and 11.1 times more Protein than Unsweetened Canned Orange Juice.
• 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 Navy Beans provide inadequate amounts of Omega 6 in one pound.