Comparing Nutrients in 100 grams Fresh Orange juice VS Boiled Adzuki Beans

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Boiled Adzuki Beans	23%	1%	76%

Macro Nutrients

	Fresh Orange juice	Boiled Adzuki Beans	Recommended Dietary Allowance
Energy	1.55% 45kcal	4.4% 128kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	NA	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.029g	0.12% 0.021g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8% 10.4g	19% 24.8g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	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	2.92% 2.12g	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	% 1.8g	NA	g per day for Men 19-50 years
Sucrose	% 4.14g	NA	g per day for Men 19-50 years
Fiber	0.53% 0.2g	19.2% 7.3g	38g per day for Men 19-50 years
Protein	1.25% 0.7g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Boiled Adzuki Beans	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.5% 0.09mg	9.6% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	4.92% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	4.5% 0.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.8% 0.19mg	8.6% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.08% 0.04mg	7.4% 0.096mg	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	7.5% 30μg	30.3% 121μg	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	55.6% 50mg	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	0.27% 0.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.083% 0.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Boiled Adzuki Beans	Recommended Dietary Allowance
Calcium	1.1% 11mg	2.8% 28mg	1000mg per day for Men 19-50 years
Copper	4.9% 0.044mg	33% 0.3mg	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	2.5% 0.2mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	12.4% 52mg	420mg per day for Men 19-50 years
Manganese	0.61% 0.014mg	25% 0.57mg	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	2.43% 17mg	24% 168mg	700mg per day for Men 19-50 years
Potassium	5.9% 200mg	15.6% 532mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.53% 8mg	1500mg per day for Men 19-50 years
Zinc	0.45% 0.05mg	16% 1.77mg	11mg per day for Men 19-50 years
Water	2.4% 88.3g	1.8% 66.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Boiled Adzuki Beans per 100 g

Compare the macro and micronutrient content in 100 g of Fresh Orange juice versus 100 g of Boiled Adzuki Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Fresh Orange juice vs Boiled Adzuki Beans:

• 100 grams of Fresh Orange juice have more Vitamin C than Boiled Adzuki Beans.
• While 100 g of Boiled Adzuki Beans contain 1.3 times more Vitamin B1, 2.1 times more Vitamin B2, 1.8 times more Vitamin B3, 2.3 times more Vitamin B5, 2.4 times more Vitamin B6 and 4 times more Vitamin B9 than Raw Orange juice.
• 100 grams of Boiled Adzuki Beans have insufficient amounts of Vitamin C
• Both Raw Orange juice as well as Boiled Adzuki Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Fresh Orange juice vs Boiled Adzuki Beans:

• 100 grams of Fresh Orange juice have 1.3 times more Water than Boiled Adzuki Beans.
• While 100 g of Boiled Adzuki Beans contain 2.5 times more Calcium, 6.8 times more Copper, 10 times more Iron, 4.7 times more Magnesium, 40.9 times more Manganese, 9.9 times more Phosphorus, 2.7 times more Potassium, 12 times more Selenium and 35.4 times more Zinc than Raw Orange juice.
• 100 grams of Fresh Orange juice lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 g of Boiled Adzuki Beans contain 2.8 times more Energy, 2.4 times more Carbohydrate, 36.5 times more Fiber and 10.7 times more Protein than Raw Orange juice.
• 100 grams of Fresh Orange juice provide inadequate amounts of Energy, Fiber and Protein
• Both Raw Orange juice as well as Boiled Adzuki Beans provide inadequate amounts of Omega 6 in 100 grams.