Comparing Nutrients in 7 ounces Fresh Orange juice VS Boiled Winged Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Boiled Winged Beans with Salt	27%	34%	39%

Macro Nutrients

	Fresh Orange juice	Boiled Winged Beans with Salt	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	10% 292kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	12% 11.6g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	5.1% 1.64g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	11.7% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	17% 2.9g	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	23% 29.6g	130g per day for Men 19-50 years
Sugars	23% 16.7g	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	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	NA	38g per day for Men 19-50 years
Protein	2.5% 1.4g	37.6% 21g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Boiled Winged Beans with Salt	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	10.3% 1.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.54% 0.38mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	7.17% 0.093mg	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	4.96% 20μg	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	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	0.53% 0.079mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Boiled Winged Beans with Salt	Recommended Dietary Allowance
Calcium	2.2% 22mg	28% 282mg	1000mg per day for Men 19-50 years
Copper	9.7% 0.087mg	170% 1.53mg	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	107% 8.6mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	1.2% 0.028mg	103% 2.38mg	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	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	16.3% 556mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	10.5% 5.75μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	33% 494mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	4.74% 175g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Boiled Winged Beans with Salt per 7 oz

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

Lets compare vitamin content per 7 ounces of Fresh Orange juice vs Boiled Winged Beans with Salt:

• 7 ounces of Fresh Orange juice have 1.2 times more Vitamin B5, 3 times more Vitamin B9 and more Vitamin C than Boiled Winged Beans with Salt.
• While 7 oz of Boiled Winged Beans with Salt contain 3.3 times more Vitamin B1, 4.3 times more Vitamin B2 and 2.1 times more Vitamin B3 than Raw Orange juice.
• Both Fresh Orange juice and Boiled Winged Beans with Salt provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Boiled Winged Beans with Salt have insufficient amounts of Vitamin C
• Both Raw Orange juice as well as Boiled Winged Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Fresh Orange juice vs Boiled Winged Beans with Salt:

• 7 ounces of Fresh Orange juice have 1.3 times more Water than Boiled Winged Beans with Salt.
• While 7 oz of Boiled Winged Beans with Salt contain 12.9 times more Calcium, 17.6 times more Copper, 21.7 times more Iron, 4.9 times more Magnesium, 85.6 times more Manganese, 9 times more Phosphorus, 1.4 times more Potassium, 29 times more Selenium, 249 times more Sodium and 28.8 times more Zinc than Raw Orange juice.
• 7 ounces of Fresh Orange juice lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled Winged Beans with Salt contain 3.3 times more Energy, 29.2 times more Fat, 34.4 times more Saturated Fat, 8.5 times more Omega 3, 50.2 times more Omega 6, 1.4 times more Carbohydrate and 15.2 times more Protein than Raw Orange juice.
• 7 ounces of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein