Comparing Nutrients in 1 kilogram Boiled Mung Beans VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Boiled Mung Beans	26%	3%	71%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Boiled Mung Beans	Canned Orange Juice	Recommended Dietary Allowance
Energy	36.2% 1050kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.8g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	3.63% 1.16g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	7% 1.2g	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	147% 192g	84.7% 110g	130g per day for Men 19-50 years
Sugars	27.6% 20g	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	200% 76g	7.9% 3g	38g per day for Men 19-50 years
Protein	125% 70.2g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Mung 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	137% 1.64mg	32.5% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.77mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	82% 4.1mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	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	398% 1590μg	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	11% 10mg	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	10% 1.5mg	13.3% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mung Beans	Canned Orange Juice	Recommended Dietary Allowance
Calcium	27% 270mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	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	175% 14mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	130% 2.98mg	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	141% 990mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	78.2% 2660mg	54% 1840mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	76.4% 8.4mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	19.6% 727g	23.7% 877g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Mung Beans VS Canned Orange Juice per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Mung 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 Boiled Mung Beans vs Canned Orange Juice:

• 1 kilogram of Boiled Mung Beans has 4.2 times more Vitamin B1, 2.9 times more Vitamin B2, 2.9 times more Vitamin B3, 2.3 times more Vitamin B5, 2.2 times more Vitamin B6, 6.6 times more Vitamin B9 and 27 times more Vitamin K than Canned Orange Juice.
• While 1 kg of Unsweetened Canned Orange Juice contains 30.1 times more Vitamin C than Boiled Mung Beans.
• 1 kilogram of Boiled Mung Beans have insufficient amounts of Vitamin C
• 1 kilogram of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin K
• Both Boiled Mung Beans as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

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

• 1 kilogram of Boiled Mung Beans has 2.7 times more Calcium, 7.1 times more Copper, 14 times more Iron, 4.8 times more Magnesium, 14.2 times more Manganese, 5.8 times more Phosphorus, 1.4 times more Potassium, 25 times more Selenium and 21 times more Zinc than Canned Orange Juice.
• 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 Boiled Mung Beans has 2.2 times more Energy, 1.7 times more Carbohydrate, 25.3 times more Fiber and 10.3 times more Protein than Canned Orange Juice.
• While 1 kg of Unsweetened Canned Orange Juice contains 4.4 times more Sugars than Boiled Mung Beans.
• 1 kilogram of Canned Orange Juice provide inadequate amounts of Energy, Fiber and Protein
• Both Boiled Mung Beans as well as Unsweetened Canned Orange Juice provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.