Comparing Nutrients in 5 ounces Chilled Orange Juice VS Canned Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Chilled Orange Juice	5%	2%	93%
Canned Navy Beans	26%	3%	71%

Macro Nutrients

	Chilled Orange Juice	Canned Navy Beans	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	5.52% 160kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.63% 0.61g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	7.53% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	0.84% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.4g	22.3% 29g	130g per day for Men 19-50 years
Sugars	16.2% 11.8g	0.55% 0.4g	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	4.36% 3.16g	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	% 2.95g	NA	g per day for Men 19-50 years
Sucrose	% 5.7g	NA	g per day for Men 19-50 years
Fiber	1.1% 0.43g	19% 7.23g	38g per day for Men 19-50 years
Protein	1.72% 0.96g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Chilled Orange Juice	Canned Navy Beans	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.43% 0.065mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.25% 0.055mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	4.3% 0.69mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.53% 0.28mg	4.88% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.3% 0.11mg	11.2% 0.15mg	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	6.73% 27μg	22% 88μg	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	53% 47.6mg	1.1% 0.99mg	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	7.37% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.43% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chilled Orange Juice	Canned Navy Beans	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	32.8% 0.29mg	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	2.3% 0.18mg	32.8% 2.62mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	16% 66.6mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	23% 0.53mg	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	27% 190mg	700mg per day for Men 19-50 years
Potassium	7.42% 252mg	12% 408mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	15% 8.22μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	31.8% 476mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	9.92% 1.1mg	11mg per day for Men 19-50 years
Water	3.34% 124g	2.7% 100g	3700g per day for Men 19-50 years

Nutrient Comparison: Chilled Orange Juice VS Canned Navy Beans per 5 oz

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

Lets compare vitamin content per 5 ounces of Chilled Orange Juice vs Canned Navy Beans:

• 5 ounces of Chilled Orange Juice have 48 times more Vitamin C than Canned Navy Beans.
• While 5 oz of Canned Navy Beans contain 3.1 times more Vitamin B1, 1.4 times more Vitamin B2, 1.7 times more Vitamin B3, 1.4 times more Vitamin B6, 3.3 times more Vitamin B9, 3.9 times more Vitamin E and more Vitamin K than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice and Canned Navy Beans provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Chilled Orange Juice have insufficient amounts of Vitamin B3, Vitamin E and Vitamin K
• 5 ounces of Canned Navy Beans have insufficient amounts of Vitamin C
• Both Chilled Orange Juice from Concentrate as well as Canned Navy Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Chilled Orange Juice vs Canned Navy Beans:

• 5 ounces of Chilled Orange Juice have 1.2 times more Water than Canned Navy Beans.
• While 5 oz of Canned Navy Beans contain 4.3 times more Calcium, 5 times more Copper, 14.2 times more Iron, 4.3 times more Magnesium, 16.3 times more Manganese, 7.9 times more Phosphorus, 1.6 times more Potassium, 58 times more Selenium, 168 times more Sodium and 11 times more Zinc than Chilled Orange Juice from Concentrate.
• 5 ounces of Chilled Orange Juice lack sufficient amounts of Calcium, Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Chilled Orange Juice have 29.7 times more Sugars than Canned Navy Beans.
• While 5 oz of Canned Navy Beans contain 2.3 times more Energy, 12.1 times more Omega 3, 1.8 times more Carbohydrate, 17 times more Fiber and 11.1 times more Protein than Chilled Orange Juice from Concentrate.
• 5 ounces of Chilled Orange Juice provide inadequate amounts of Energy, Omega 3, Fiber and Protein
• Both Chilled Orange Juice from Concentrate as well as Canned Navy Beans provide inadequate amounts of Omega 6 in five ounces.