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

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Canned Pinto Beans	24%	7%	69%

Macro Nutrients

	Canned Orange Juice	Canned Pinto Beans	Recommended Dietary Allowance
Energy	7.35% 213kcal	18% 517kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	4.2% 4.1g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	2.24% 0.72g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	44.8% 0.72g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	3.07% 0.52g	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	70.6% 92g	130g per day for Men 19-50 years
Sugars	55% 39.7g	3.38% 2.45g	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	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	% 10.3g	% 0g	g per day for Men 19-50 years
Sucrose	% 18.4g	% 2.45g	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	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Canned Pinto Beans	Recommended Dietary Allowance
Vitamin A	4.54% 41μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.7% 0.18mg	19.7% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	7.7% 1.23mg	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	NA	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	0.5% 0.45mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Canned Pinto Beans	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	28.6% 286mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	131% 1.17mg	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	75.4% 6.03mg	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	75.5% 1.74mg	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	65.4% 458mg	700mg per day for Men 19-50 years
Potassium	24.5% 835mg	36.6% 1243mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	NA	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	72.3% 1084mg	1500mg per day for Men 19-50 years
Zinc	1.65% 0.18mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	10.8% 398g	8.66% 320g	3700g per day for Men 19-50 years

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

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

• 1 pound of Canned Orange Juice has 301 times more Vitamin C than Canned Pinto Beans.
• While 1 lb of Canned Pinto Beans, Solids contains 1.3 times more Vitamin B1 than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Canned Pinto Beans provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Canned Pinto Beans have insufficient amounts of Vitamin C
• Both Unsweetened Canned Orange Juice as well as Canned Pinto Beans, Solids have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Canned Orange Juice has 1.2 times more Water than Canned Pinto Beans.
• While 1 lb of Canned Pinto Beans, Solids contains 6.3 times more Calcium, 11.8 times more Copper, 13.3 times more Iron, 3.2 times more Magnesium, 18.2 times more Manganese, 5.9 times more Phosphorus, 1.5 times more Potassium, 59.8 times more Sodium and 15.3 times more Zinc than Unsweetened Canned Orange Juice.
• 1 pound of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Orange Juice has 16.2 times more Sugars and more Fructose than Canned Pinto Beans.
• While 1 lb of Canned Pinto Beans, Solids contains 2.4 times more Energy, 22.6 times more Omega 3, 1.8 times more Carbohydrate, 18.3 times more Fiber and 10.3 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 Pinto Beans, Solids provide inadequate amounts of Omega 6 in one pound.