Comparing Nutrients in 500 calories Fresh Orange juice VS Adzuki Beans

Weight per 500 calories

• Fresh Orange juice: 1111g
• Adzuki Beans: 152g

Raw Adzuki Beans have 7.3 times more energy per unit of mass than Raw Orange juice, which is high in comparison to other foods. Fresh Orange juice having low energy density.

Discover which food has more nutrients per 500 calories - Fresh Orange juice or Adzuki Beans?

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Adzuki Beans	24%	1%	75%

Macro Nutrients

	Fresh Orange juice	Adzuki Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	0.83% 0.81g	97g per day for Men 19-50 years
Saturated Fat	0.83% 0.27g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	7.64% 0.12g	NA	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	73.5% 96g	130g per day for Men 19-50 years
Sugars	129% 93g	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	32.5% 23.6g	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	% 20g	NA	g per day for Men 19-50 years
Sucrose	% 46g	NA	g per day for Men 19-50 years
Fiber	5.85% 2.22g	50.8% 19.3g	38g per day for Men 19-50 years
Protein	14% 7.78g	54% 30g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Adzuki Beans	Recommended Dietary Allowance
Vitamin A	12.3% 111μg	0.17% 1.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	57.6% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.6% 0.33mg	25.7% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.8% 4.44mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.2% 2.1mg	44.7% 2.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	41% 0.53mg	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	83.3% 333μg	236% 945μg	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	617% 556mg	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	2.96% 0.44mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.93% 1.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Adzuki Beans	Recommended Dietary Allowance
Calcium	12.2% 122mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	54.3% 0.49mg	185% 1.66mg	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	27.8% 2.22mg	95% 7.57mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	46% 193mg	420mg per day for Men 19-50 years
Manganese	6.76% 0.16mg	114% 2.63mg	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	27% 189mg	82.7% 579mg	700mg per day for Men 19-50 years
Potassium	65.4% 2222mg	56% 1906mg	3400mg per day for Men 19-50 years
Selenium	2.02% 1.1μg	8.57% 4.7μg	55μg per day for Men 19-50 years
Sodium	0.74% 11mg	0.51% 7.6mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	69.6% 7.66mg	11mg per day for Men 19-50 years
Water	26.5% 981g	0.55% 20.4g	3700g per day for Men 19-50 years

Fresh Orange Juice VS Adzuki Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Fresh Orange juice or Adzuki Beans?

Lets compare vitamin content per 500 calories of Fresh Orange juice vs Adzuki Beans:

• 500 calories of Fresh Orange juice have 73.1 times more Vitamin A, 1.4 times more Vitamin B1 and more Vitamin C than Adzuki Beans.
• While 500 kcal of Raw Adzuki Beans contain 2.8 times more Vitamin B9 than Raw Orange juice.
• Both Fresh Orange juice and Adzuki Beans provide similar amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per 500 calories.
• 500 calories of Adzuki Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Orange juice as well as Raw Adzuki Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Fresh Orange juice vs Adzuki Beans:

• 500 calories of Fresh Orange juice have 1.2 times more Calcium and 48 times more Water than Adzuki Beans.
• While 500 kcal of Raw Adzuki Beans contain 3.4 times more Copper, 3.4 times more Iron, 1.6 times more Magnesium, 16.9 times more Manganese, 3.1 times more Phosphorus and 13.8 times more Zinc than Raw Orange juice.
• Both Fresh Orange juice and Adzuki Beans contain similar levels of Potassium per 500 calories.
• 500 calories of Fresh Orange juice lack sufficient amounts of Manganese and Zinc
• Both Raw Orange juice as well as Raw Adzuki Beans lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Fresh Orange juice have 1.2 times more Carbohydrate than Adzuki Beans.
• While 500 kcal of Raw Adzuki Beans contain 8.7 times more Fiber and 3.9 times more Protein than Raw Orange juice.
• Both Fresh Orange juice and Adzuki Beans offer comparable quantities of Energy per 500 calories.
• 500 calories of Fresh Orange juice provide inadequate amounts of Fiber
• Both Raw Orange juice as well as Raw Adzuki Beans provide inadequate amounts of Omega 6 in 500 calories.