Comparing Nutrients in 14 ounces Fresh Orange juice VS Mung Beans

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Mung Beans	27%	3%	70%

Macro Nutrients

	Fresh Orange juice	Mung Beans	Recommended Dietary Allowance
Energy	6.16% 179kcal	47.5% 1377kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	4.7% 4.56g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	4.3% 1.4g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	6.7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	8.33% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.8% 41.3g	191% 249g	130g per day for Men 19-50 years
Sugars	46% 33.3g	36% 26g	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	11.6% 8.4g	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	% 7.2g	NA	g per day for Men 19-50 years
Sucrose	% 16.4g	NA	g per day for Men 19-50 years
Fiber	2.1% 0.79g	170% 64.7g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	169% 95g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Mung Beans	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.8% 0.36mg	205% 2.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	71% 0.92mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	56% 8.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	152% 7.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	117% 1.5mg	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	29.8% 119μg	620% 2481μg	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	220% 198mg	21% 19mg	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	1.06% 0.16mg	13.5% 2.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	29.8% 35.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Mung Beans	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	52.4% 524mg	1000mg per day for Men 19-50 years
Copper	19.4% 0.17mg	415% 3.73mg	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	9.92% 0.79mg	334% 26.8mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	179% 750mg	420mg per day for Men 19-50 years
Manganese	2.4% 0.056mg	179% 4.1mg	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	9.64% 67.5mg	208% 1457mg	700mg per day for Men 19-50 years
Potassium	23.3% 794mg	145% 4945mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	59% 32.5μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	97% 10.6mg	11mg per day for Men 19-50 years
Water	9.47% 350g	0.97% 36g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Mung Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Fresh Orange juice versus 14 oz of Mung Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Fresh Orange juice vs Mung Beans:

• 14 ounces of Fresh Orange juice have 10.4 times more Vitamin C than Mung Beans.
• While 14 oz of Raw Mung Beans contain 6.9 times more Vitamin B1, 7.8 times more Vitamin B2, 5.6 times more Vitamin B3, 10.1 times more Vitamin B5, 9.6 times more Vitamin B6, 20.8 times more Vitamin B9, 12.8 times more Vitamin E and 90 times more Vitamin K than Raw Orange juice.
• 14 ounces of Fresh Orange juice have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Orange juice as well as Raw Mung Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Fresh Orange juice vs Mung Beans:

• 14 ounces of Fresh Orange juice have 9.8 times more Water than Mung Beans.
• While 14 oz of Raw Mung Beans contain 12 times more Calcium, 21.4 times more Copper, 33.7 times more Iron, 17.2 times more Magnesium, 73.9 times more Manganese, 21.6 times more Phosphorus, 6.2 times more Potassium, 82 times more Selenium and 53.6 times more Zinc than Raw Orange juice.
• 14 ounces of Fresh Orange juice lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Fresh Orange juice have 1.3 times more Sugars than Mung Beans.
• While 14 oz of Raw Mung Beans contain 7.7 times more Energy, 12.3 times more Omega 6, 6 times more Carbohydrate, 81.5 times more Fiber and 34.1 times more Protein than Raw Orange juice.
• 14 ounces of Fresh Orange juice provide inadequate amounts of Energy, Omega 6, Fiber and Protein
• Both Raw Orange juice as well as Raw Mung Beans provide inadequate amounts of Omega 3 in 14 ounces.