Comparing Nutrients in 1 pound 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	7.04% 204kcal	4.7% 136kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	0.33% 0.1g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	1.07% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.3% 47g	21.6% 28g	130g per day for Men 19-50 years
Sugars	52.6% 38g	3.94% 2.86g	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	13.3% 9.6g	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	% 8.2g	NA	g per day for Men 19-50 years
Sucrose	% 18.8g	NA	g per day for Men 19-50 years
Fiber	2.4% 0.91g	40.6% 15.4g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	14.3% 8g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Canned Shellie Beans with Liquids	Recommended Dietary Allowance
Vitamin A	5.04% 45.4μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	12% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	5.8% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.2% 0.86mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	17% 0.22mg	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	34% 136μg	20.4% 81.6μg	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	252% 227mg	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	1.2% 0.18mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	30.2% 36.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Canned Shellie Beans with Liquids	Recommended Dietary Allowance
Calcium	5% 50mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	40.3% 0.36mg	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	11.3% 0.91mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	2.76% 0.064mg	75.3% 1.73mg	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	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	26.7% 907mg	14.5% 494mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	17.3% 9.53μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	101% 1515mg	1500mg per day for Men 19-50 years
Zinc	2.06% 0.23mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	11% 401g	11% 411g	3700g per day for Men 19-50 years

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

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

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

• 1 pound 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 lb 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 pound.
• 1 pound of Fresh Orange juice have insufficient amounts of Vitamin K
• 1 pound 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 pound.

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

• 1 pound of Fresh Orange juice has 1.8 times more Potassium than Canned Shellie Beans with Liquids.
• While 1 lb 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 pound.
• 1 pound of Fresh Orange juice lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Fresh Orange juice has 1.7 times more Carbohydrate and 13.3 times more Sugars than Canned Shellie Beans with Liquids.
• While 1 lb 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 pound 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 pound.