Comparing Nutrients in 14 ounces Boiled Hyacinth-Young beans VS Chilled Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Boiled Hyacinth-Young beans	23%	5%	72%
Chilled Orange Juice	5%	2%	93%

Macro Nutrients

	Boiled Hyacinth-Young beans	Chilled Orange Juice	Recommended Dietary Allowance
Energy	6.84% 198kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.07g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	1.48% 0.47g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	0.047% 0.008g	0.54% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28% 36.5g	35.2% 46g	130g per day for Men 19-50 years
Sugars	NA	45.5% 33g	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	NA	12.2% 8.85g	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	NA	% 8.26g	g per day for Men 19-50 years
Sucrose	NA	% 16g	g per day for Men 19-50 years
Fiber	NA	3.13% 1.2g	38g per day for Men 19-50 years
Protein	21% 11.7g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Hyacinth-Young beans	Chilled Orange Juice	Recommended Dietary Allowance
Vitamin A	3.1% 27.8μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.5% 0.22mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	6.95% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.2% 0.21mg	15.5% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.02% 0.091mg	23.2% 0.3mg	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	46.6% 187μg	19% 75.4μg	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	22.5% 20.2mg	148% 133mg	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	NA	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Hyacinth-Young beans	Chilled Orange Juice	Recommended Dietary Allowance
Calcium	16.3% 163mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	18.5% 0.17mg	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	37.7% 3mg	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	3.97% 0.091mg	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	27.8% 194mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	30.6% 1040mg	20.8% 706mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	9.32% 345g	9.36% 346g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Hyacinth-Young beans VS Chilled Orange Juice per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Hyacinth-Young beans versus 14 oz of Chilled Orange Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Hyacinth-Young beans vs Chilled Orange Juice:

• 14 ounces of Boiled Hyacinth-Young beans have 1.2 times more Vitamin B1, 2.3 times more Vitamin B2, 1.7 times more Vitamin B3 and 2.5 times more Vitamin B9 than Chilled Orange Juice.
• While 14 oz of Chilled Orange Juice from Concentrate contain 3.7 times more Vitamin B5, 3.3 times more Vitamin B6 and 6.6 times more Vitamin C than Boiled and Drained Hyacinth-Young beans.
• 14 ounces of Boiled Hyacinth-Young beans have insufficient amounts of Vitamin B5 and Vitamin B6
• 14 ounces of Chilled Orange Juice have insufficient amounts of Vitamin B3
• Both Boiled and Drained Hyacinth-Young beans as well as Chilled Orange Juice from Concentrate have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Hyacinth-Young beans vs Chilled Orange Juice:

• 14 ounces of Boiled Hyacinth-Young beans have 3.7 times more Calcium, 5.8 times more Iron, 3.8 times more Magnesium, 9.1 times more Manganese, 2.9 times more Phosphorus, 1.5 times more Potassium, 16 times more Selenium and 5.4 times more Zinc than Chilled Orange Juice.
• Both Boiled Hyacinth-Young beans and Chilled Orange Juice contain similar levels of Copper and Water per 14 ounces.
• 14 ounces of Chilled Orange Juice lack sufficient amounts of Calcium, Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Hyacinth-Young beans have 4.3 times more Protein than Chilled Orange Juice.
• While 14 oz of Chilled Orange Juice from Concentrate contain 1.3 times more Carbohydrate than Boiled and Drained Hyacinth-Young beans.
• 14 ounces of Chilled Orange Juice provide inadequate amounts of Protein
• Both Boiled and Drained Hyacinth-Young beans as well as Chilled Orange Juice from Concentrate provide inadequate amounts of Energy, Omega 3 and Omega 6 in 14 ounces.