Comparing Nutrients in 1 kilogram Broadbeans VS Chilled Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Broadbeans	30%	4%	66%
Chilled Orange Juice	5%	2%	93%

Macro Nutrients

	Broadbeans	Chilled Orange Juice	Recommended Dietary Allowance
Energy	118% 3410kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	15.8% 15.3g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	7.94% 2.54g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	28.8% 0.46g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	34% 5.8g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	448% 583g	88.8% 115g	130g per day for Men 19-50 years
Sugars	78.6% 57g	115% 83g	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	30.8% 22.3g	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	% 21g	g per day for Men 19-50 years
Sucrose	NA	% 40g	g per day for Men 19-50 years
Fiber	658% 250g	7.9% 3g	38g per day for Men 19-50 years
Protein	466% 261g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Broadbeans	Chilled Orange Juice	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	463% 5.55mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	256% 3.33mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	177% 28.3mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	195% 9.76mg	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	282% 3.66mg	58.5% 0.76mg	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	1058% 4230μg	47.5% 190μg	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	15.6% 14mg	373% 336mg	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	3.33% 0.5mg	13.3% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	75% 90μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broadbeans	Chilled Orange Juice	Recommended Dietary Allowance
Calcium	103% 1030mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	916% 8.24mg	46.7% 0.42mg	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	838% 67mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	457% 1920mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	707% 16.3mg	10% 0.23mg	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	601% 4210mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	312% 10620mg	52.4% 1780mg	3400mg per day for Men 19-50 years
Selenium	149% 82μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	8.67% 130mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	285% 31.4mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	2.97% 110g	23.6% 872g	3700g per day for Men 19-50 years

Nutrient Comparison: Broadbeans VS Chilled Orange Juice per 1 kg

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

Lets compare vitamin content per 1 kilogram of Broadbeans vs Chilled Orange Juice:

• 1 kilogram of Broadbeans has 12.1 times more Vitamin B1, 8.5 times more Vitamin B2, 10.1 times more Vitamin B3, 5 times more Vitamin B5, 4.8 times more Vitamin B6, 22.3 times more Vitamin B9 and more Vitamin K than Chilled Orange Juice.
• While 1 kg of Chilled Orange Juice from Concentrate contains 24 times more Vitamin C than Raw Broadbeans .
• 1 kilogram of Broadbeans have insufficient amounts of Vitamin C
• 1 kilogram of Chilled Orange Juice have insufficient amounts of Vitamin B3 and Vitamin K
• Both Raw Broadbeans as well as Chilled Orange Juice from Concentrate have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Broadbeans vs Chilled Orange Juice:

• 1 kilogram of Broadbeans has 9.4 times more Calcium, 19.6 times more Copper, 51.5 times more Iron, 17.5 times more Magnesium, 70.7 times more Manganese, 24.8 times more Phosphorus, 6 times more Potassium, 82 times more Selenium and 44.9 times more Zinc than Chilled Orange Juice.
• While 1 kg of Chilled Orange Juice from Concentrate contains 7.9 times more Water than Raw Broadbeans .
• 1 kilogram of Chilled Orange Juice lack sufficient amounts of Calcium, Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Broadbeans has 7 times more Energy, 6.6 times more Omega 3, 25.3 times more Omega 6, 5.1 times more Carbohydrate, 83.3 times more Fiber and 38.4 times more Protein than Chilled Orange Juice.
• While 1 kg of Chilled Orange Juice from Concentrate contains 1.5 times more Sugars than Raw Broadbeans .
• 1 kilogram of Chilled Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein