Comparing Nutrients in 1 kilogram Fresh Orange juice VS Boiled Pink Beans

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Boiled Pink Beans	24%	3%	73%

Macro Nutrients

	Fresh Orange juice	Boiled Pink Beans	Recommended Dietary Allowance
Energy	15.5% 450kcal	51.4% 1490kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	3.94% 1.26g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	60% 0.96g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	6.7% 1.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	215% 279g	130g per day for Men 19-50 years
Sugars	116% 84g	4.97% 3.6g	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	29.2% 21g	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	% 18g	NA	g per day for Men 19-50 years
Sucrose	% 41.4g	NA	g per day for Men 19-50 years
Fiber	5.26% 2g	139% 53g	38g per day for Men 19-50 years
Protein	12.5% 7g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Boiled Pink Beans	Recommended Dietary Allowance
Vitamin A	11% 100μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	214% 2.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	48.5% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	35.6% 5.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	60% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.8% 0.4mg	135% 1.75mg	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	75% 300μg	420% 1680μg	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	556% 500mg	0% 0mg	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	2.67% 0.4mg	65.3% 9.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	31% 37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Boiled Pink Beans	Recommended Dietary Allowance
Calcium	11% 110mg	52% 520mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	301% 2.7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	25% 2mg	288% 23mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	155% 650mg	420mg per day for Men 19-50 years
Manganese	6.1% 0.14mg	238% 5.5mg	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	236% 1650mg	700mg per day for Men 19-50 years
Potassium	59% 2000mg	149% 5080mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	25.5% 14μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	4.55% 0.5mg	87.3% 9.6mg	11mg per day for Men 19-50 years
Water	24% 883g	16.5% 612g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Boiled Pink Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Fresh Orange juice versus 1 kg of Boiled Pink Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Fresh Orange juice vs Boiled Pink Beans:

• 1 kilogram of Fresh Orange juice has more Vitamin C than Boiled Pink Beans.
• While 1 kg of Boiled Pink Beans contains 2.9 times more Vitamin B1, 2.1 times more Vitamin B2, 1.4 times more Vitamin B3, 1.6 times more Vitamin B5, 4.4 times more Vitamin B6, 5.6 times more Vitamin B9, 24.5 times more Vitamin E and 37 times more Vitamin K than Raw Orange juice.
• 1 kilogram of Fresh Orange juice have insufficient amounts of Vitamin E and Vitamin K
• 1 kilogram of Boiled Pink Beans have insufficient amounts of Vitamin C
• Both Raw Orange juice as well as Boiled Pink Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Fresh Orange juice vs Boiled Pink Beans:

• 1 kilogram of Fresh Orange juice has 1.4 times more Water than Boiled Pink Beans.
• While 1 kg of Boiled Pink Beans contains 4.7 times more Calcium, 6.2 times more Copper, 11.5 times more Iron, 5.9 times more Magnesium, 39.1 times more Manganese, 9.7 times more Phosphorus, 2.5 times more Potassium, 14 times more Selenium and 19.2 times more Zinc than Raw Orange juice.
• 1 kilogram of Fresh Orange juice lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Fresh Orange juice has 23.3 times more Sugars than Boiled Pink Beans.
• While 1 kg of Boiled Pink Beans contains 3.3 times more Energy, 8.7 times more Omega 3, 2.7 times more Carbohydrate, 26.5 times more Fiber and 12.9 times more Protein than Raw Orange juice.
• 1 kilogram of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Fiber and Protein
• Both Raw Orange juice as well as Boiled Pink Beans provide inadequate amounts of Omega 6 in one kilogram.