Comparing Nutrients in 1 kilogram Canned Orange Juice VS Boiled Soybeans

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Boiled Soybeans	39%	43%	18%

Macro Nutrients

	Canned Orange Juice	Boiled Soybeans	Recommended Dietary Allowance
Energy	16.2% 470kcal	59.3% 1720kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	92% 89.7g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	40.5% 13g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	374% 6g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	263% 44.7g	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	64.3% 83.6g	130g per day for Men 19-50 years
Sugars	121% 87.6g	41.4% 30g	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	158% 60g	38g per day for Men 19-50 years
Protein	12% 6.8g	325% 182g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Boiled Soybeans	Recommended Dietary Allowance
Vitamin A	10% 90μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.5% 0.39mg	129% 1.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	35.8% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	180% 2.34mg	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	135% 540μg	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	19% 17mg	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	23.3% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	160% 192μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Boiled Soybeans	Recommended Dietary Allowance
Calcium	10% 100mg	102% 1020mg	1000mg per day for Men 19-50 years
Copper	24.4% 0.22mg	452% 4.07mg	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	643% 51.4mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	205% 860mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	358% 8.24mg	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	350% 2450mg	700mg per day for Men 19-50 years
Potassium	54% 1840mg	151% 5150mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	133% 73μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	105% 11.5mg	11mg per day for Men 19-50 years
Water	23.7% 877g	17% 626g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Boiled Soybeans per 1 kg

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

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

• 1 kilogram of Canned Orange Juice has 17.7 times more Vitamin C than Boiled Soybeans.
• While 1 kg of Boiled Soybeans no Salt contains 4 times more Vitamin B1, 13.6 times more Vitamin B2, 2 times more Vitamin B3, 7.5 times more Vitamin B6, 2.3 times more Vitamin B9, 1.8 times more Vitamin E and 192 times more Vitamin K than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Boiled Soybeans provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• 1 kilogram of Boiled Soybeans have insufficient amounts of Vitamin C
• Both Unsweetened Canned Orange Juice as well as Boiled Soybeans no Salt 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 Soybeans:

• 1 kilogram of Canned Orange Juice has 1.4 times more Water than Boiled Soybeans.
• While 1 kg of Boiled Soybeans no Salt contains 10.2 times more Calcium, 18.5 times more Copper, 51.4 times more Iron, 8.6 times more Magnesium, 39.2 times more Manganese, 14.4 times more Phosphorus, 2.8 times more Potassium, 73 times more Selenium and 28.8 times more Zinc than Unsweetened 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 Canned Orange Juice has 1.3 times more Carbohydrate and 2.9 times more Sugars than Boiled Soybeans.
• While 1 kg of Boiled Soybeans no Salt contains 3.7 times more Energy, 59.8 times more Fat, 72.1 times more Saturated Fat, 85.4 times more Omega 3, 165.4 times more Omega 6, 20 times more Fiber and 26.8 times more Protein than Unsweetened Canned Orange Juice.
• 1 kilogram of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein