Comparing Nutrients in 7 ounces Canned Orange Juice VS Boiled Cranberry Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Boiled Cranberry Beans	27%	3%	70%

Macro Nutrients

	Canned Orange Juice	Boiled Cranberry Beans	Recommended Dietary Allowance
Energy	3.2% 93kcal	9.3% 270kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	37.3% 48.5g	130g per day for Men 19-50 years
Sugars	24% 17.4g	NA	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	45% 17g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	33% 18.5g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Boiled Cranberry Beans	Recommended Dietary Allowance
Vitamin A	2% 18μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.45% 0.077mg	34.7% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	6.4% 1.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.14% 0.36mg	9.53% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.73% 0.062mg	12.4% 0.16mg	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	103% 411μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Boiled Cranberry Beans	Recommended Dietary Allowance
Calcium	2% 20mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	4.85% 0.044mg	51% 0.46mg	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	52% 4.15mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.042mg	32% 0.73mg	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	4.8% 33.7mg	38.3% 268mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	22.6% 768mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	20.6% 2.26mg	11mg per day for Men 19-50 years
Water	4.7% 174g	3.47% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Boiled Cranberry Beans per 7 oz

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

Lets compare vitamin content per 7 ounces of Canned Orange Juice vs Boiled Cranberry Beans:

• 7 ounces of Canned Orange Juice have more Vitamin C than Boiled Cranberry Beans.
• While 7 oz of Boiled Cranberry Beans contain 5.4 times more Vitamin B1, 3.3 times more Vitamin B2, 2.6 times more Vitamin B3, 1.3 times more Vitamin B5, 2.6 times more Vitamin B6 and 8.6 times more Vitamin B9 than Unsweetened Canned Orange Juice.
• 7 ounces of Canned Orange Juice have insufficient amounts of Vitamin B2 and Vitamin B3
• 7 ounces of Boiled Cranberry Beans have insufficient amounts of Vitamin C
• Both Unsweetened Canned Orange Juice as well as Boiled Cranberry Beans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Orange Juice vs Boiled Cranberry Beans:

• 7 ounces of Canned Orange Juice have 1.4 times more Water than Boiled Cranberry Beans.
• While 7 oz of Boiled Cranberry Beans contain 5 times more Calcium, 10.5 times more Copper, 20.9 times more Iron, 5 times more Magnesium, 17.6 times more Manganese, 7.9 times more Phosphorus, 2.1 times more Potassium, 13 times more Selenium and 28.5 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 oz of Boiled Cranberry Beans contain 2.9 times more Energy, 13 times more Omega 3, 2.2 times more Carbohydrate, 28.7 times more Fiber and 13.7 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 Boiled Cranberry Beans provide inadequate amounts of Omega 6 in seven ounces.