Comparing Nutrients in 7 ounces Fresh Orange juice VS Boiled Mungo Beans

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Boiled Mungo Beans	28%	5%	67%

Macro Nutrients

	Fresh Orange juice	Boiled Mungo Beans	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	7.2% 208kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	0.24% 0.075g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	41.5% 0.66g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	0.28% 0.048g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	28% 36.4g	130g per day for Men 19-50 years
Sugars	23% 16.7g	5.5% 4g	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	5.8% 4.2g	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	% 3.6g	NA	g per day for Men 19-50 years
Sucrose	% 8.2g	NA	g per day for Men 19-50 years
Fiber	1.04% 0.4g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	26.7% 15g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Boiled Mungo Beans	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	18.6% 2.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.54% 0.38mg	17% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	8.85% 0.12mg	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	15% 59.5μg	46.6% 187μg	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	110% 99mg	2.2% 2mg	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	0.53% 0.079mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Boiled Mungo Beans	Recommended Dietary Allowance
Calcium	2.2% 22mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	9.7% 0.087mg	30.6% 0.28mg	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	4.96% 0.4mg	43.4% 3.47mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	29.8% 125mg	420mg per day for Men 19-50 years
Manganese	1.2% 0.028mg	35.5% 0.82mg	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	4.8% 33.7mg	44.2% 310mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	13.5% 458mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	15% 1.65mg	11mg per day for Men 19-50 years
Water	4.74% 175g	3.9% 144g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Boiled Mungo Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Fresh Orange juice versus 7 oz of Boiled Mungo Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Fresh Orange juice vs Boiled Mungo Beans:

• 7 ounces of Fresh Orange juice have 50 times more Vitamin C than Boiled Mungo Beans.
• While 7 oz of Boiled Mungo Beans contain 1.7 times more Vitamin B1, 2.5 times more Vitamin B2, 3.8 times more Vitamin B3, 2.3 times more Vitamin B5, 1.5 times more Vitamin B6, 3.1 times more Vitamin B9 and 27 times more Vitamin K than Raw Orange juice.
• 7 ounces of Fresh Orange juice have insufficient amounts of Vitamin K
• 7 ounces of Boiled Mungo Beans have insufficient amounts of Vitamin C
• Both Raw Orange juice as well as Boiled Mungo Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Fresh Orange juice vs Boiled Mungo Beans:

• 7 ounces of Fresh Orange juice have 1.2 times more Water than Boiled Mungo Beans.
• While 7 oz of Boiled Mungo Beans contain 4.8 times more Calcium, 3.2 times more Copper, 8.8 times more Iron, 5.7 times more Magnesium, 29.4 times more Manganese, 9.2 times more Phosphorus, 25 times more Selenium and 16.6 times more Zinc than Raw Orange juice.
• Both Fresh Orange juice and Boiled Mungo Beans contain similar levels of Potassium per seven ounces.
• 7 ounces of Fresh Orange juice lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Fresh Orange juice have 4.2 times more Sugars than Boiled Mungo Beans.
• While 7 oz of Boiled Mungo Beans contain 2.3 times more Energy, 30.5 times more Omega 3, 1.8 times more Carbohydrate, 32 times more Fiber and 10.8 times more Protein than Raw Orange juice.
• 7 ounces of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Fiber and Protein
• Both Raw Orange juice as well as Boiled Mungo Beans provide inadequate amounts of Omega 6 in seven ounces.