Comparing Nutrients in 7 ounces Canned Orange Juice VS Black Turtle Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Black Turtle Beans	25%	2%	73%

Macro Nutrients

	Canned Orange Juice	Black Turtle Beans	Recommended Dietary Allowance
Energy	3.2% 93kcal	23% 673kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	1.84% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	1.44% 0.46g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	2.46% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	97% 126g	130g per day for Men 19-50 years
Sugars	24% 17.4g	5.8% 4.2g	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	6.65% 4.82g	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	% 4.5g	NA	g per day for Men 19-50 years
Sucrose	% 8.06g	NA	g per day for Men 19-50 years
Fiber	1.57% 0.6g	81% 30.8g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	75.3% 42g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Black Turtle Beans	Recommended Dietary Allowance
Vitamin A	2% 18μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.45% 0.077mg	149% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	29.5% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	24.2% 3.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.14% 0.36mg	35.7% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.73% 0.062mg	43.7% 0.57mg	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	12% 47.6μg	220% 881μg	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	66.4% 59.7mg	0% 0mg	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	2.65% 0.4mg	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Black Turtle Beans	Recommended Dietary Allowance
Calcium	2% 20mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	4.85% 0.044mg	220% 2mg	0.9mg per day for Men 19-50 years
Fluoride	1.55% 62μg	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	2.5% 0.2mg	216% 17.3mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.042mg	86.3% 2mg	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	4.8% 33.7mg	125% 873mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	87.5% 2977mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	39.7% 4.37mg	11mg per day for Men 19-50 years
Water	4.7% 174g	0.59% 22g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Black Turtle Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Orange Juice versus 7 oz of Black Turtle Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Orange Juice vs Black Turtle Beans:

• 7 ounces of Canned Orange Juice have more Vitamin C than Black Turtle Beans.
• While 7 oz of Raw Black Turtle Beans contain 23.1 times more Vitamin B1, 9.2 times more Vitamin B2, 9.7 times more Vitamin B3, 5 times more Vitamin B5, 9.2 times more Vitamin B6, 18.5 times more Vitamin B9 and 56 times more Vitamin K than Unsweetened Canned Orange Juice.
• 7 ounces of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin K
• 7 ounces of Black Turtle Beans have insufficient amounts of Vitamin C
• Both Unsweetened Canned Orange Juice as well as Raw Black Turtle Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Canned Orange Juice vs Black Turtle Beans:

• 7 ounces of Canned Orange Juice have 8 times more Water than Black Turtle Beans.
• While 7 oz of Raw Black Turtle Beans contain 16 times more Calcium, 45.5 times more Copper, 87 times more Iron, 16 times more Magnesium, 47.6 times more Manganese, 25.9 times more Phosphorus, 8.2 times more Potassium, 32 times more Selenium and 55 times more Zinc than Unsweetened Canned Orange Juice.
• 7 ounces of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Orange Juice have 4.1 times more Sugars than Black Turtle Beans.
• While 7 oz of Raw Black Turtle Beans contain 7.2 times more Energy, 25.1 times more Omega 3, 5.7 times more Carbohydrate, 51.7 times more Fiber and 31.3 times more Protein than Unsweetened Canned Orange Juice.
• 7 ounces of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Fiber and Protein
• Both Unsweetened Canned Orange Juice as well as Raw Black Turtle Beans provide inadequate amounts of Omega 6 in seven ounces.