Comparing Nutrients in 7 ounces Canned Orange Juice VS Canned Great Northern Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Canned Great Northern Beans	25%	3%	72%

Macro Nutrients

	Canned Orange Juice	Canned Great Northern Beans	Recommended Dietary Allowance
Energy	3.2% 93kcal	7.8% 226kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.8% 0.77g	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	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	1.04% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	32% 41.7g	130g per day for Men 19-50 years
Sugars	24% 17.4g	3.86% 2.8g	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	25.6% 9.72g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	26% 14.6g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Canned Great Northern 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	23.6% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.14% 0.36mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.73% 0.062mg	16% 0.21mg	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	40% 161μg	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	2.87% 2.58mg	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	10.5% 1.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Canned Great Northern Beans	Recommended Dietary Allowance
Calcium	2% 20mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	4.85% 0.044mg	35.3% 0.32mg	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	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	24% 101mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.042mg	35.2% 0.81mg	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	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	20.5% 697mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	49% 734mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	4.7% 174g	3.75% 139g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Canned Great Northern Beans per 7 oz

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

Lets compare vitamin content per 7 ounces of Canned Orange Juice vs Canned Great Northern Beans:

• 7 ounces of Canned Orange Juice have 23.2 times more Vitamin C than Canned Great Northern Beans.
• While 7 oz of Canned Great Northern Beans contain 3.7 times more Vitamin B1, 2.9 times more Vitamin B2, 2.3 times more Vitamin B3, 1.5 times more Vitamin B5, 3.4 times more Vitamin B6, 3.4 times more Vitamin B9, 4 times more Vitamin E and 30 times more Vitamin K than Unsweetened Canned Orange Juice.
• 7 ounces of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• 7 ounces of Canned Great Northern Beans have insufficient amounts of Vitamin C
• Both Unsweetened Canned Orange Juice as well as Canned Great Northern Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Orange Juice vs Canned Great Northern Beans:

• 7 ounces of Canned Orange Juice have 1.3 times more Water than Canned Great Northern Beans.
• While 7 oz of Canned Great Northern Beans contain 5.3 times more Calcium, 7.3 times more Copper, 15.7 times more Iron, 5.1 times more Magnesium, 19.4 times more Manganese, 8 times more Phosphorus, 1.9 times more Potassium, 41 times more Selenium, 92.5 times more Sodium and 16.3 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 6.2 times more Sugars than Canned Great Northern Beans.
• While 7 oz of Canned Great Northern Beans contain 2.4 times more Energy, 10.3 times more Omega 3, 1.9 times more Carbohydrate, 16.3 times more Fiber and 10.8 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 Canned Great Northern Beans provide inadequate amounts of Omega 6 in seven ounces.