Comparing Nutrients in 1 kilogram Canned Orange Juice VS Soy Nuts

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Soy Nuts	36%	40%	24%

Macro Nutrients

	Canned Orange Juice	Soy Nuts	Recommended Dietary Allowance
Energy	16.2% 470kcal	155% 4490kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	223% 216g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	98% 31.3g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	902% 14.4g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	633% 108g	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	223% 290g	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	213% 81g	38g per day for Men 19-50 years
Protein	12% 6.8g	774% 433g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Soy Nuts	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	356% 4.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	581% 7.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	66% 10.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	95% 4.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	173% 2.25mg	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	513% 2050μg	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	51% 46mg	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	308% 370μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Soy Nuts	Recommended Dietary Allowance
Calcium	10% 100mg	140% 1400mg	1000mg per day for Men 19-50 years
Copper	24.4% 0.22mg	1199% 10.8mg	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	494% 39.5mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	543% 2280mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	950% 22mg	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	927% 6490mg	700mg per day for Men 19-50 years
Potassium	54% 1840mg	401% 13640mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	351% 193μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	434% 47.7mg	11mg per day for Men 19-50 years
Water	23.7% 877g	0.22% 8g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Soy Nuts per 1 kg

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

Lets compare vitamin content per 1 kilogram of Canned Orange Juice vs Soy Nuts:

• 1 kilogram of Canned Orange Juice has 6.5 times more Vitamin C than Soy Nuts.
• While 1 kg of Dry-roasted Soybeans contains 10.9 times more Vitamin B1, 36 times more Vitamin B2, 5.3 times more Vitamin B3, 2.6 times more Vitamin B5, 7.3 times more Vitamin B6, 8.5 times more Vitamin B9 and 370 times more Vitamin K than Unsweetened Canned Orange Juice.
• 1 kilogram of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin K
• Both Unsweetened Canned Orange Juice as well as Dry-roasted Soybeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Orange Juice vs Soy Nuts:

• 1 kilogram of Canned Orange Juice has 109.7 times more Water than Soy Nuts.
• While 1 kg of Dry-roasted Soybeans contains 14 times more Calcium, 49 times more Copper, 39.5 times more Iron, 22.8 times more Magnesium, 104 times more Manganese, 38.2 times more Phosphorus, 7.4 times more Potassium, 193 times more Selenium and 119.3 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 kg of Dry-roasted Soybeans contains 9.6 times more Energy, 144.1 times more Fat, 173.7 times more Saturated Fat, 206.1 times more Omega 3, 398.7 times more Omega 6, 2.6 times more Carbohydrate, 27 times more Fiber and 63.7 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