Comparing Nutrients in 1 kilogram Adzuki Beans VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Adzuki Beans	24%	1%	75%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Adzuki Beans	Canned Orange Juice	Recommended Dietary Allowance
Energy	113% 3290kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	5.46% 5.3g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	5.97% 1.9g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	NA	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	6.65% 1.13g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	484% 629g	84.7% 110g	130g per day for Men 19-50 years
Sugars	NA	121% 87.6g	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	33.5% 24.3g	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	% 22.7g	g per day for Men 19-50 years
Sucrose	NA	% 40.6g	g per day for Men 19-50 years
Fiber	334% 127g	7.9% 3g	38g per day for Men 19-50 years
Protein	355% 199g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Adzuki Beans	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	379% 4.55mg	32.5% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	169% 2.2mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	164% 26.3mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	294% 14.7mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	270% 3.5mg	24% 0.31mg	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	1555% 6220μg	60% 240μg	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	0% 0mg	334% 301mg	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	13.3% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Adzuki Beans	Canned Orange Juice	Recommended Dietary Allowance
Calcium	66% 660mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	1216% 11mg	24.4% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	NA	7.83% 313μg	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	623% 49.8mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	752% 17.3mg	9.13% 0.21mg	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	544% 3810mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	369% 12540mg	54% 1840mg	3400mg per day for Men 19-50 years
Selenium	56.4% 31μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	458% 50.4mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	3.63% 134g	23.7% 877g	3700g per day for Men 19-50 years

Nutrient Comparison: Adzuki Beans VS Canned Orange Juice per 1 kg

Compare the macro and micronutrient content in 1 kg of Adzuki Beans versus 1 kg of Canned Orange Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Adzuki Beans vs Canned Orange Juice:

• 1 kilogram of Adzuki Beans has 11.7 times more Vitamin B1, 10.5 times more Vitamin B2, 13.1 times more Vitamin B3, 8.2 times more Vitamin B5, 11.3 times more Vitamin B6 and 25.9 times more Vitamin B9 than Canned Orange Juice.
• While 1 kg of Unsweetened Canned Orange Juice contains more Vitamin C than Raw Adzuki Beans.
• 1 kilogram of Adzuki Beans have insufficient amounts of Vitamin C
• 1 kilogram of Canned Orange Juice have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Raw Adzuki Beans as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Adzuki Beans vs Canned Orange Juice:

• 1 kilogram of Adzuki Beans has 6.6 times more Calcium, 49.7 times more Copper, 49.8 times more Iron, 12.7 times more Magnesium, 82.4 times more Manganese, 22.4 times more Phosphorus, 6.8 times more Potassium, 31 times more Selenium and 126 times more Zinc than Canned Orange Juice.
• While 1 kg of Unsweetened Canned Orange Juice contains 6.5 times more Water than Raw Adzuki Beans.
• 1 kilogram of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Adzuki Beans has 7 times more Energy, 5.7 times more Carbohydrate, 42.3 times more Fiber and 29.2 times more Protein than Canned Orange Juice.
• 1 kilogram of Canned Orange Juice provide inadequate amounts of Energy, Fiber and Protein
• Both Raw Adzuki Beans as well as Unsweetened Canned Orange Juice provide inadequate amounts of Omega 6 in one kilogram.