Comparing Nutrients in 1 pound Mungo Beans VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Mungo Beans	29%	4%	67%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Mungo Beans	Canned Orange Juice	Recommended Dietary Allowance
Energy	53.3% 1547kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	7.67% 7.44g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	283% 4.53g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	1.92% 0.33g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	206% 268g	38.4% 50g	130g per day for Men 19-50 years
Sugars	NA	55% 39.7g	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	NA	15.2% 11g	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	NA	% 10.3g	g per day for Men 19-50 years
Sucrose	NA	% 18.4g	g per day for Men 19-50 years
Fiber	218% 83g	3.6% 1.36g	38g per day for Men 19-50 years
Protein	204% 114g	5.5% 3.1g	56g per day for Men 19-50 years

Vitamins

	Mungo Beans	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	103% 1.24mg	14.7% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	88.6% 1.15mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41% 6.56mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	82% 4.1mg	16.3% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	98% 1.27mg	11% 0.14mg	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	245% 980μg	27.2% 109μg	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	0% 0mg	152% 137mg	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	NA	6.05% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mungo Beans	Canned Orange Juice	Recommended Dietary Allowance
Calcium	62.6% 626mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	494% 4.45mg	11% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.55% 142μg	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	429% 34.3mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	288% 1211mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	301% 6.93mg	4.14% 0.095mg	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	246% 1719mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	131% 4459mg	24.5% 835mg	3400mg per day for Men 19-50 years
Selenium	67.6% 37μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	11.5% 172mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	138% 15mg	1.65% 0.18mg	11mg per day for Men 19-50 years
Water	1.32% 49g	10.8% 398g	3700g per day for Men 19-50 years

Nutrient Comparison: Mungo Beans VS Canned Orange Juice per 1 lb

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

Lets compare vitamin content per 1 pound of Mungo Beans vs Canned Orange Juice:

• 1 pound of Mungo Beans has 7 times more Vitamin B1, 12.1 times more Vitamin B2, 7.2 times more Vitamin B3, 5 times more Vitamin B5, 9.1 times more Vitamin B6 and 9 times more Vitamin B9 than Canned Orange Juice.
• While 1 lb of Unsweetened Canned Orange Juice contains more Vitamin C than Raw Mungo Beans.
• 1 pound of Mungo Beans have insufficient amounts of Vitamin C
• 1 pound of Canned Orange Juice have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Raw Mungo Beans as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Mungo Beans vs Canned Orange Juice:

• 1 pound of Mungo Beans has 13.8 times more Calcium, 44.6 times more Copper, 75.7 times more Iron, 26.7 times more Magnesium, 72.7 times more Manganese, 22.3 times more Phosphorus, 5.3 times more Potassium, 82 times more Selenium, 9.5 times more Sodium and 83.8 times more Zinc than Canned Orange Juice.
• While 1 lb of Unsweetened Canned Orange Juice contains 8.1 times more Water than Raw Mungo Beans.
• 1 pound of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Mungo Beans has 7.3 times more Energy, 142.7 times more Omega 3, 5.4 times more Carbohydrate, 61 times more Fiber and 37.1 times more Protein than Canned Orange Juice.
• 1 pound of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Fiber and Protein
• Both Raw Mungo Beans as well as Unsweetened Canned Orange Juice provide inadequate amounts of Omega 6 in one pound.