Comparing Nutrients in 7 ounces Fresh Orange juice VS Canned Great Northern Beans

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Canned Great Northern Beans	25%	3%	72%

Macro Nutrients

	Fresh Orange juice	Canned Great Northern Beans	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	7.8% 226kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.8% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	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	16% 20.6g	32% 41.7g	130g per day for Men 19-50 years
Sugars	23% 16.7g	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	5.8% 4.2g	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	% 3.6g	NA	g per day for Men 19-50 years
Sucrose	% 8.2g	NA	g per day for Men 19-50 years
Fiber	1.04% 0.4g	25.6% 9.72g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	26% 14.6g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Canned Great Northern Beans	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	23.6% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.54% 0.38mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	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	15% 59.5μg	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	110% 99mg	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	0.53% 0.079mg	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

	Fresh Orange juice	Canned Great Northern Beans	Recommended Dietary Allowance
Calcium	2.2% 22mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	9.7% 0.087mg	35.3% 0.32mg	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	4.96% 0.4mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	24% 101mg	420mg per day for Men 19-50 years
Manganese	1.2% 0.028mg	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	11.7% 397mg	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	0.13% 2mg	49% 734mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	4.74% 175g	3.75% 139g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Fresh 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 Fresh Orange juice vs Canned Great Northern Beans:

• 7 ounces of Fresh Orange juice have 38.5 times more Vitamin C than Canned Great Northern Beans.
• While 7 oz of Canned Great Northern Beans contain 1.6 times more Vitamin B1, 2 times more Vitamin B2, 1.5 times more Vitamin B5, 2.7 times more Vitamin B6, 2.7 times more Vitamin B9, 19.8 times more Vitamin E and 30 times more Vitamin K than Raw Orange juice.
• Both Fresh Orange juice and Canned Great Northern Beans provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Fresh Orange juice have insufficient amounts of Vitamin E and Vitamin K
• 7 ounces of Canned Great Northern Beans have insufficient amounts of Vitamin C
• Both Raw 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 Fresh Orange juice vs Canned Great Northern Beans:

• 7 ounces of Fresh Orange juice have 1.3 times more Water than Canned Great Northern Beans.
• While 7 oz of Canned Great Northern Beans contain 4.8 times more Calcium, 3.6 times more Copper, 7.9 times more Iron, 4.6 times more Magnesium, 29.1 times more Manganese, 8 times more Phosphorus, 1.8 times more Potassium, 41 times more Selenium, 370 times more Sodium and 13 times more Zinc than Raw Orange juice.
• 7 ounces of Fresh Orange juice lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Fresh Orange juice have 6 times more Sugars than Canned Great Northern Beans.
• While 7 oz of Canned Great Northern Beans contain 2.5 times more Energy, 6.5 times more Omega 3, 2 times more Carbohydrate, 24.5 times more Fiber and 10.5 times more Protein than Raw Orange juice.
• 7 ounces of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Fiber and Protein
• Both Raw Orange juice as well as Canned Great Northern Beans provide inadequate amounts of Omega 6 in seven ounces.