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

Macros Ratio

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

Macro Nutrients

	Canned Orange Juice	Great Northern Beans	Recommended Dietary Allowance
Energy	3.2% 93kcal	23% 673kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	2.33% 2.26g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	2.2% 0.71g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	26.4% 0.42g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	3.07% 0.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	95% 124g	130g per day for Men 19-50 years
Sugars	24% 17.4g	6.2% 4.5g	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	105% 40g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	77.5% 43.4g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	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	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	36% 0.47mg	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	43.7% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.73% 0.062mg	68.2% 0.89mg	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	239% 957μg	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	11.7% 10.5mg	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	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Great Northern Beans	Recommended Dietary Allowance
Calcium	2% 20mg	34.7% 347mg	1000mg per day for Men 19-50 years
Copper	4.85% 0.044mg	185% 1.66mg	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	136% 11mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	89.3% 375mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.042mg	123% 2.82mg	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	127% 887mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	81% 2752mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	46.5% 25.6μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	41.7% 4.6mg	11mg per day for Men 19-50 years
Water	4.7% 174g	0.57% 21.2g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Canned Orange Juice versus 7 oz of 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 Great Northern Beans:

• 7 ounces of Canned Orange Juice have 5.7 times more Vitamin C than Great Northern Beans.
• While 7 oz of Raw Great Northern Beans contain 16.7 times more Vitamin B1, 11.3 times more Vitamin B2, 9.7 times more Vitamin B3, 6.1 times more Vitamin B5, 14.4 times more Vitamin B6, 20.1 times more Vitamin B9 and 60 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
• Both Unsweetened Canned Orange Juice as well as Raw Great Northern 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 Great Northern Beans:

• 7 ounces of Canned Orange Juice have 8.2 times more Water than Great Northern Beans.
• While 7 oz of Raw Great Northern Beans contain 17.5 times more Calcium, 38 times more Copper, 54.7 times more Iron, 18.9 times more Magnesium, 67.8 times more Manganese, 26.3 times more Phosphorus, 7.5 times more Potassium, 129 times more Selenium and 57.8 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 3.9 times more Sugars than Great Northern Beans.
• While 7 oz of Raw Great Northern Beans contain 7.2 times more Energy, 30.4 times more Omega 3, 5.7 times more Carbohydrate, 67.3 times more Fiber and 32.1 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 Great Northern Beans provide inadequate amounts of Omega 6 in seven ounces.