Comparing Nutrients in 1 kilogram Canned Orange Juice VS Boiled Young Broadbeans

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Boiled Young Broadbeans	30%	7%	63%

Macro Nutrients

	Canned Orange Juice	Boiled Young Broadbeans	Recommended Dietary Allowance
Energy	16.2% 470kcal	21.4% 620kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	4.44% 1.42g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	114% 1.82g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	7.1% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84.7% 110g	77.7% 101g	130g per day for Men 19-50 years
Sugars	121% 87.6g	NA	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	33.5% 24.3g	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	% 22.7g	NA	g per day for Men 19-50 years
Sucrose	% 40.6g	NA	g per day for Men 19-50 years
Fiber	7.9% 3g	95% 36g	38g per day for Men 19-50 years
Protein	12% 6.8g	85.7% 48g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Boiled Young Broadbeans	Recommended Dietary Allowance
Vitamin A	10% 90μg	15.6% 140μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.5% 0.39mg	107% 1.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	13.2% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	22.3% 0.29mg	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	60% 240μg	145% 580μg	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	334% 301mg	220% 198mg	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	13.3% 2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Boiled Young Broadbeans	Recommended Dietary Allowance
Calcium	10% 100mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	24.4% 0.22mg	66.7% 0.6mg	0.9mg per day for Men 19-50 years
Fluoride	7.83% 313μg	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	12.5% 1mg	188% 15mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	74% 310mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	113% 2.6mg	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	24.3% 170mg	104% 730mg	700mg per day for Men 19-50 years
Potassium	54% 1840mg	56.8% 1930mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	23.7% 877g	22.6% 837g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Boiled Young Broadbeans per 1 kg

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

Lets compare vitamin content per 1 kilogram of Canned Orange Juice vs Boiled Young Broadbeans:

• 1 kilogram of Canned Orange Juice has 2.7 times more Vitamin B5 and 1.5 times more Vitamin C than Boiled Young Broadbeans.
• While 1 kg of Boiled and Drained Young Broadbeans contains 3.3 times more Vitamin B1, 4.3 times more Vitamin B2, 6 times more Vitamin B3 and 2.4 times more Vitamin B9 than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Boiled Young Broadbeans provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Canned Orange Juice have insufficient amounts of Vitamin B2 and Vitamin B3
• 1 kilogram of Boiled Young Broadbeans have insufficient amounts of Vitamin B5
• Both Unsweetened Canned Orange Juice as well as Boiled and Drained Young Broadbeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Orange Juice vs Boiled Young Broadbeans:

• 1 kg of Boiled and Drained Young Broadbeans contains 2.7 times more Copper, 15 times more Iron, 3.1 times more Magnesium, 12.4 times more Manganese, 4.3 times more Phosphorus, 10.3 times more Sodium and 11.8 times more Zinc than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Boiled Young Broadbeans contain similar levels of Potassium and Water per one kilogram.
• 1 kilogram of Canned Orange Juice lack sufficient amounts of Iron, Manganese and Zinc
• Both Unsweetened Canned Orange Juice as well as Boiled and Drained Young Broadbeans lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled and Drained Young Broadbeans contains 1.3 times more Energy, 26 times more Omega 3, 12 times more Fiber and 7.1 times more Protein than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Boiled Young Broadbeans offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Fiber and Protein
• Both Unsweetened Canned Orange Juice as well as Boiled and Drained Young Broadbeans provide inadequate amounts of Omega 6 in one kilogram.