Comparing Nutrients in 500 calories Fresh Orange juice VS Canned Pinto Beans

Weight per 500 calories

• Fresh Orange juice: 1111g
• Canned Pinto Beans: 439g

Canned Pinto Beans, Solids have 2.5 times more energy per unit of mass than Raw Orange juice, which is average in comparison to other foods. Fresh Orange juice having low energy density.

Discover which food has more nutrients per 500 calories - Fresh Orange juice or Canned Pinto Beans?

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Canned Pinto Beans	24%	7%	69%

Macro Nutrients

	Fresh Orange juice	Canned Pinto Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	4.07% 3.95g	97g per day for Men 19-50 years
Saturated Fat	0.83% 0.27g	2.17% 0.69g	32g per day for Men 19-50 years
Omega 3	7.64% 0.12g	43.3% 0.69g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	2.97% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	68.2% 88.7g	130g per day for Men 19-50 years
Sugars	129% 93g	3.27% 2.37g	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	32.5% 23.6g	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	% 20g	% 0g	g per day for Men 19-50 years
Sucrose	% 46g	% 2.37g	g per day for Men 19-50 years
Fiber	5.85% 2.22g	63.5% 24g	38g per day for Men 19-50 years
Protein	14% 7.78g	54.7% 30.7g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Canned Pinto Beans	Recommended Dietary Allowance
Vitamin A	12.3% 111μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.6% 0.33mg	6.4% 0.083mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.8% 4.44mg	7.46% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.2% 2.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	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	83.3% 333μg	26.3% 105μg	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	617% 556mg	0.49% 0.44mg	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	2.96% 0.44mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.93% 1.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Canned Pinto Beans	Recommended Dietary Allowance
Calcium	12.2% 122mg	27.6% 276mg	1000mg per day for Men 19-50 years
Copper	54.3% 0.49mg	126% 1.14mg	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	27.8% 2.22mg	73% 5.83mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	33.4% 140mg	420mg per day for Men 19-50 years
Manganese	6.76% 0.16mg	73% 1.68mg	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	27% 189mg	63.3% 443mg	700mg per day for Men 19-50 years
Potassium	65.4% 2222mg	35.3% 1202mg	3400mg per day for Men 19-50 years
Selenium	2.02% 1.1μg	NA	55μg per day for Men 19-50 years
Sodium	0.74% 11mg	70% 1048mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	24.3% 2.68mg	11mg per day for Men 19-50 years
Water	26.5% 981g	8.37% 310g	3700g per day for Men 19-50 years

Fresh Orange Juice VS Canned Pinto Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Fresh Orange juice or Canned Pinto Beans?

Lets compare vitamin content per 500 calories of Fresh Orange juice vs Canned Pinto Beans:

• 500 calories of Fresh Orange juice have 4.4 times more Vitamin B1, 4 times more Vitamin B2, 3.7 times more Vitamin B3, 3.2 times more Vitamin B9 and 1266.7 times more Vitamin C than Canned Pinto Beans.
• 500 calories of Canned Pinto Beans have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin C
• Both Raw Orange juice as well as Canned Pinto Beans, Solids have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Fresh Orange juice vs Canned Pinto Beans:

• 500 calories of Fresh Orange juice have 1.8 times more Potassium and 3.2 times more Water than Canned Pinto Beans.
• While 500 kcal of Canned Pinto Beans, Solids contain 2.3 times more Calcium, 2.3 times more Copper, 2.6 times more Iron, 10.8 times more Manganese, 2.3 times more Phosphorus, 94.3 times more Sodium and 4.8 times more Zinc than Raw Orange juice.
• Both Fresh Orange juice and Canned Pinto Beans contain similar levels of Magnesium per 500 calories.
• 500 calories of Fresh Orange juice lack sufficient amounts of Manganese and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Fresh Orange juice have 1.3 times more Carbohydrate, 39.4 times more Sugars and more Fructose than Canned Pinto Beans.
• While 500 kcal of Canned Pinto Beans, Solids contain 5.7 times more Omega 3, 10.9 times more Fiber and 3.9 times more Protein than Raw Orange juice.
• Both Fresh Orange juice and Canned Pinto Beans offer comparable quantities of Energy per 500 calories.
• 500 calories of Fresh Orange juice provide inadequate amounts of Omega 3 and Fiber
• Both Raw Orange juice as well as Canned Pinto Beans, Solids provide inadequate amounts of Omega 6 in 500 calories.