Comparing Nutrients in 1 kilogram Fresh Orange juice VS Roasted Soybeans with Salt

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Roasted Soybeans with Salt	31%	45%	24%

Macro Nutrients

	Fresh Orange juice	Roasted Soybeans with Salt	Recommended Dietary Allowance
Energy	15.5% 450kcal	162% 4690kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	262% 254g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	115% 36.7g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	1059% 17g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	744% 126g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	232% 302g	130g per day for Men 19-50 years
Sugars	116% 84g	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	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	466% 177g	38g per day for Men 19-50 years
Protein	12.5% 7g	688% 386g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Roasted Soybeans with Salt	Recommended Dietary Allowance
Vitamin A	11% 100μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	112% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	88% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	91% 4.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.8% 0.4mg	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	75% 300μg	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	556% 500mg	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	2.67% 0.4mg	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

	Fresh Orange juice	Roasted Soybeans with Salt	Recommended Dietary Allowance
Calcium	11% 110mg	138% 1380mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	920% 8.28mg	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	488% 39mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	345% 1450mg	420mg per day for Men 19-50 years
Manganese	6.1% 0.14mg	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	59% 2000mg	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	0.67% 10mg	109% 1630mg	1500mg per day for Men 19-50 years
Zinc	4.55% 0.5mg	285% 31.4mg	11mg per day for Men 19-50 years
Water	24% 883g	0.53% 19.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Roasted Soybeans with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Fresh 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 Fresh Orange juice vs Roasted Soybeans with Salt:

• 1 kilogram of Fresh Orange juice has 22.7 times more Vitamin C than Roasted Soybeans with Salt.
• While 1 kg of Roasted Soybeans with Salt contains 4.8 times more Vitamin B2, 3.5 times more Vitamin B3, 2.4 times more Vitamin B5, 5.2 times more Vitamin B6, 7 times more Vitamin B9, 22.8 times more Vitamin E and 504 times more Vitamin K than Raw Orange juice.
• Both Fresh Orange juice and Roasted Soybeans with Salt provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Fresh Orange juice have insufficient amounts of Vitamin E and Vitamin K
• Both Raw 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 Fresh Orange juice vs Roasted Soybeans with Salt:

• 1 kilogram of Fresh Orange juice has 45.3 times more Water than Roasted Soybeans with Salt.
• While 1 kg of Roasted Soybeans with Salt contains 12.5 times more Calcium, 18.8 times more Copper, 19.5 times more Iron, 13.2 times more Magnesium, 154.1 times more Manganese, 21.4 times more Phosphorus, 7.4 times more Potassium, 191 times more Selenium, 163 times more Sodium and 62.8 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 2 times more Sugars than Roasted Soybeans with Salt.
• While 1 kg of Roasted Soybeans with Salt contains 10.4 times more Energy, 127 times more Fat, 153.1 times more Saturated Fat, 154 times more Omega 3, 436 times more Omega 6, 2.9 times more Carbohydrate, 88.5 times more Fiber and 55.1 times more Protein than Raw Orange juice.
• 1 kilogram of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein