Comparing Nutrients in 1 pound Fresh Orange juice VS In Pod Fava Beans

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
In Pod Fava Beans	29%	6%	65%

Macro Nutrients

	Fresh Orange juice	In Pod Fava Beans	Recommended Dietary Allowance
Energy	7.04% 204kcal	13.8% 399kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	3.4% 3.3g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	1.67% 0.54g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	8.5% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	8.32% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.3% 47g	61.5% 80g	130g per day for Men 19-50 years
Sugars	52.6% 38g	57.6% 41.8g	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	13.3% 9.6g	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	% 8.2g	NA	g per day for Men 19-50 years
Sucrose	% 18.8g	NA	g per day for Men 19-50 years
Fiber	2.4% 0.91g	89.5% 34g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	64% 36g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	In Pod Fava Beans	Recommended Dietary Allowance
Vitamin A	5.04% 45.4μg	8.57% 77μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	101% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	63.8% 10.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.2% 0.86mg	20.4% 1.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	36.3% 0.47mg	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	34% 136μg	168% 671μg	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	252% 227mg	18.6% 16.8mg	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	1.2% 0.18mg	35% 5.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	155% 186μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	In Pod Fava Beans	Recommended Dietary Allowance
Calcium	5% 50mg	16.8% 168mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	203% 1.82mg	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	11.3% 0.91mg	88% 7.03mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	35.6% 150mg	420mg per day for Men 19-50 years
Manganese	2.76% 0.064mg	130% 3mg	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	83.6% 585mg	700mg per day for Men 19-50 years
Potassium	26.7% 907mg	44.3% 1506mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	6.6% 3.63μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	7.56% 113mg	1500mg per day for Men 19-50 years
Zinc	2.06% 0.23mg	41.2% 4.54mg	11mg per day for Men 19-50 years
Water	11% 401g	8.9% 329g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS In Pod Fava Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Fresh Orange juice versus 1 lb of In Pod Fava Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Fresh Orange juice vs In Pod Fava Beans:

• 1 pound of Fresh Orange juice has 13.5 times more Vitamin C than In Pod Fava Beans.
• While 1 lb of Raw In Pod Fava Beans contains 1.5 times more Vitamin B1, 9.7 times more Vitamin B2, 5.6 times more Vitamin B3, 2.6 times more Vitamin B6, 4.9 times more Vitamin B9, 29 times more Vitamin E and 409 times more Vitamin K than Raw Orange juice.
• Both Fresh Orange juice and In Pod Fava Beans provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Fresh Orange juice have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Orange juice as well as Raw In Pod Fava Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Fresh Orange juice vs In Pod Fava Beans:

• 1 pound of Fresh Orange juice has 1.2 times more Water than In Pod Fava Beans.
• While 1 lb of Raw In Pod Fava Beans contains 3.4 times more Calcium, 9.1 times more Copper, 7.8 times more Iron, 3 times more Magnesium, 47.2 times more Manganese, 7.6 times more Phosphorus, 1.7 times more Potassium and 20 times more Zinc than Raw Orange juice.
• 1 pound of Fresh Orange juice lack sufficient amounts of Calcium, Manganese and Zinc
• Both Raw Orange juice as well as Raw In Pod Fava Beans lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw In Pod Fava Beans contains 2 times more Energy, 1.7 times more Carbohydrate, 37.5 times more Fiber and 11.3 times more Protein than Raw Orange juice.
• Both Fresh Orange juice and In Pod Fava Beans offer comparable quantities of Sugars per one pound.
• 1 pound of Fresh Orange juice provide inadequate amounts of Energy, Fiber and Protein
• Both Raw Orange juice as well as Raw In Pod Fava Beans provide inadequate amounts of Omega 3 and Omega 6 in one pound.