Comparing Nutrients in 5 ounces Canned Orange Juice VS Canned Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Canned Red Kidney Beans	25%	7%	68%

Macro Nutrients

	Canned Orange Juice	Canned Red Kidney Beans	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	6.06% 176kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	1.53% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	6.47% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.038g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.6g	23.4% 30.5g	130g per day for Men 19-50 years
Sugars	17% 12.4g	7.43% 5.4g	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	4.75% 3.44g	0.2% 0.14g	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	% 3.2g	% 0.33g	g per day for Men 19-50 years
Sucrose	% 5.75g	% 4.9g	g per day for Men 19-50 years
Fiber	1.1% 0.43g	20.5% 7.8g	38g per day for Men 19-50 years
Protein	1.72% 0.96g	20% 11.3g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Canned Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.6% 0.055mg	7.9% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	1.74% 0.023mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.8% 0.28mg	4.08% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.4% 0.044mg	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	8.5% 34μg	9.92% 39.7μg	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	47.4% 42.7mg	0.31% 0.28mg	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	1.9% 0.28mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Canned Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.4% 14mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	3.46% 0.031mg	43% 0.39mg	0.9mg per day for Men 19-50 years
Fluoride	1.1% 44.4μg	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	1.77% 0.14mg	26.6% 2.13mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	10% 42.5mg	420mg per day for Men 19-50 years
Manganese	1.3% 0.03mg	23.7% 0.54mg	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	3.44% 24mg	24.5% 172mg	700mg per day for Men 19-50 years
Potassium	7.67% 261mg	11.5% 393mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	22% 327mg	1500mg per day for Men 19-50 years
Zinc	0.52% 0.057mg	9.66% 1.06mg	11mg per day for Men 19-50 years
Water	3.36% 124g	2.6% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Canned Red Kidney Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Orange Juice versus 5 oz of Canned Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Orange Juice vs Canned Red Kidney Beans:

• 5 ounces of Canned Orange Juice have 150.5 times more Vitamin C than Canned Red Kidney Beans.
• While 5 oz of Canned Red Kidney Beans, Solids contain 1.7 times more Vitamin B1 and 2.3 times more Vitamin B3 than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Canned Red Kidney Beans provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Canned Orange Juice have insufficient amounts of Vitamin B3
• 5 ounces of Canned Red Kidney Beans have insufficient amounts of Vitamin C
• Both Unsweetened Canned Orange Juice as well as Canned Red Kidney Beans, Solids have insufficient amounts of Vitamin B2, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Orange Juice vs Canned Red Kidney Beans:

• 5 ounces of Canned Orange Juice have 1.3 times more Water than Canned Red Kidney Beans.
• While 5 oz of Canned Red Kidney Beans, Solids contain 5.7 times more Calcium, 12.4 times more Copper, 15 times more Iron, 3 times more Magnesium, 18.3 times more Manganese, 7.1 times more Phosphorus, 1.5 times more Potassium, 16 times more Selenium, 57.8 times more Sodium and 18.8 times more Zinc than Unsweetened Canned Orange Juice.
• 5 ounces of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Orange Juice have 2.3 times more Sugars and 24.3 times more Fructose than Canned Red Kidney Beans.
• While 5 oz of Canned Red Kidney Beans, Solids contain 2.6 times more Energy, 10.4 times more Omega 3, 2 times more Carbohydrate, 18.3 times more Fiber and 11.7 times more Protein than Unsweetened Canned Orange Juice.
• 5 ounces of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Fiber and Protein
• Both Unsweetened Canned Orange Juice as well as Canned Red Kidney Beans, Solids provide inadequate amounts of Omega 6 in five ounces.