Comparing Nutrients in 1 pound Chilled Orange Juice VS Boiled Young Broadbeans

Macros Ratio

	Protein	Fat	Carbs
Chilled Orange Juice	5%	2%	93%
Boiled Young Broadbeans	30%	7%	63%

Macro Nutrients

	Chilled Orange Juice	Boiled Young Broadbeans	Recommended Dietary Allowance
Energy	7.66% 222kcal	9.7% 281kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	51.6% 0.83g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	3.23% 0.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.3% 52.3g	35.2% 46g	130g per day for Men 19-50 years
Sugars	52% 37.7g	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	14% 10g	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	% 9.43g	NA	g per day for Men 19-50 years
Sucrose	% 18g	NA	g per day for Men 19-50 years
Fiber	3.6% 1.36g	43% 16.3g	38g per day for Men 19-50 years
Protein	5.5% 3.1g	39% 21.8g	56g per day for Men 19-50 years

Vitamins

	Chilled Orange Juice	Boiled Young Broadbeans	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	7.06% 63.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	48.4% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.6% 0.18mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.94% 1.27mg	34% 5.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.7% 0.88mg	6% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.5% 0.34mg	10% 0.13mg	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	21.5% 86μg	65.8% 263μg	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	169% 152mg	100% 90mg	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	6.05% 0.91mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chilled Orange Juice	Boiled Young Broadbeans	Recommended Dietary Allowance
Calcium	5% 50mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	30.2% 0.27mg	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	7.37% 0.59mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	33.5% 141mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	51.5% 1.2mg	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	11% 77mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	23.7% 807mg	25.7% 875mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	19.4% 2.13mg	11mg per day for Men 19-50 years
Water	10.7% 396g	10.3% 380g	3700g per day for Men 19-50 years

Nutrient Comparison: Chilled Orange Juice VS Boiled Young Broadbeans per 1 lb

Compare the macro and micronutrient content in 1 lb of Chilled Orange Juice versus 1 lb of Boiled Young Broadbeans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Chilled Orange Juice vs Boiled Young Broadbeans:

• 1 pound of Chilled Orange Juice has 3 times more Vitamin B5, 2.6 times more Vitamin B6 and 1.7 times more Vitamin C than Boiled Young Broadbeans.
• While 1 lb of Boiled and Drained Young Broadbeans contains 2.8 times more Vitamin B1, 2.3 times more Vitamin B2, 4.3 times more Vitamin B3 and 3.1 times more Vitamin B9 than Chilled Orange Juice from Concentrate.
• 1 pound of Chilled Orange Juice have insufficient amounts of Vitamin B3
• 1 pound of Boiled Young Broadbeans have insufficient amounts of Vitamin B5
• Both Chilled Orange Juice from Concentrate as well as Boiled and Drained Young Broadbeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Chilled Orange Juice vs Boiled Young Broadbeans:

• 1 lb of Boiled and Drained Young Broadbeans contains 1.4 times more Copper, 11.5 times more Iron, 2.8 times more Magnesium, 11.3 times more Manganese, 4.3 times more Phosphorus, 20.5 times more Sodium and 6.7 times more Zinc than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice and Boiled Young Broadbeans contain similar levels of Potassium and Water per one pound.
• 1 pound of Chilled Orange Juice lack sufficient amounts of Iron, Manganese and Zinc
• Both Chilled Orange Juice from Concentrate as well as Boiled and Drained Young Broadbeans lack sufficient amounts of Calcium and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Boiled and Drained Young Broadbeans contains 1.3 times more Energy, 26 times more Omega 3, 12 times more Fiber and 7.1 times more Protein than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice and Boiled Young Broadbeans offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Chilled Orange Juice provide inadequate amounts of Energy, Omega 3, Fiber and Protein
• Both Chilled Orange Juice from Concentrate as well as Boiled and Drained Young Broadbeans provide inadequate amounts of Omega 6 in one pound.