Comparing Nutrients in 1 kilogram Canned Orange Juice VS Roasted Soybeans with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Roasted Soybeans with Salt	31%	45%	24%

Macro Nutrients

	Canned Orange Juice	Roasted Soybeans with Salt	Recommended Dietary Allowance
Energy	16.2% 470kcal	162% 4690kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	262% 254g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	115% 36.7g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	1059% 17g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	744% 126g	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	232% 302g	130g per day for Men 19-50 years
Sugars	121% 87.6g	58% 42g	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	466% 177g	38g per day for Men 19-50 years
Protein	12% 6.8g	688% 386g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Roasted Soybeans with Salt	Recommended Dietary Allowance
Vitamin A	10% 90μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.5% 0.39mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	112% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	88% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	91% 4.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	160% 2.08mg	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	528% 2110μg	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	24.4% 22mg	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	60.7% 9.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	420% 504μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Roasted Soybeans with Salt	Recommended Dietary Allowance
Calcium	10% 100mg	138% 1380mg	1000mg per day for Men 19-50 years
Copper	24.4% 0.22mg	920% 8.28mg	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	488% 39mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	345% 1450mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	938% 21.6mg	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	519% 3630mg	700mg per day for Men 19-50 years
Potassium	54% 1840mg	432% 14700mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	347% 191μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	109% 1630mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	285% 31.4mg	11mg per day for Men 19-50 years
Water	23.7% 877g	0.53% 19.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Roasted Soybeans with Salt per 1 kg

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

Lets compare vitamin content per 1 kilogram of Canned Orange Juice vs Roasted Soybeans with Salt:

• 1 kilogram of Canned Orange Juice has 13.7 times more Vitamin C than Roasted Soybeans with Salt.
• While 1 kg of Roasted Soybeans with Salt contains 2.6 times more Vitamin B1, 6.9 times more Vitamin B2, 7 times more Vitamin B3, 2.5 times more Vitamin B5, 6.7 times more Vitamin B6, 8.8 times more Vitamin B9, 4.6 times more Vitamin E and 504 times more Vitamin K than Unsweetened Canned Orange Juice.
• 1 kilogram of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both Unsweetened Canned Orange Juice as well as Roasted Soybeans with 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 Roasted Soybeans with Salt:

• 1 kilogram of Canned Orange Juice has 45 times more Water than Roasted Soybeans with Salt.
• While 1 kg of Roasted Soybeans with Salt contains 13.8 times more Calcium, 37.6 times more Copper, 39 times more Iron, 14.5 times more Magnesium, 102.8 times more Manganese, 21.4 times more Phosphorus, 8 times more Potassium, 191 times more Selenium, 40.8 times more Sodium and 78.5 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 2.1 times more Sugars than Roasted Soybeans with Salt.
• While 1 kg of Roasted Soybeans with Salt contains 10 times more Energy, 169.3 times more Fat, 204.1 times more Saturated Fat, 242 times more Omega 3, 468.3 times more Omega 6, 2.7 times more Carbohydrate, 59 times more Fiber and 56.7 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