Comparing Nutrients in 100 calories Oranges VS Sprouted Mung Beans

Weight per 100 calories

• Oranges: 213g
• Sprouted Mung Beans: 333g

Oranges have 1.6 times more energy per 100g than Sprouted Mung Beans. It has low energy density when compared to other foods. Raw Sprouted Mung Beans having low energy density.

Which food has more nutrients per 100 calories - Oranges or Sprouted Mung Beans?

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Sprouted Mung Beans	32%	4%	64%

Macro Nutrients

	Oranges	Sprouted Mung Beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	0.62% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.032g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	0.93% 0.015g	3.33% 0.053g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.038g	0.82% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.2% 25g	15.2% 20g	130g per day for Men 19-50 years
Sugars	27.4% 20g	19% 13.8g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	13.4% 5.1g	15.8% 6g	38g per day for Men 19-50 years
Protein	3.57% 2g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Oranges	Sprouted Mung Beans	Recommended Dietary Allowance
Vitamin A	2.6% 23.4μg	0.37% 3.33μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.4% 0.19mg	23.3% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.55% 0.085mg	31.8% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.75% 0.6mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.8% 0.13mg	22.6% 0.29mg	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	16% 64μg	51% 203μg	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	126% 113mg	49% 44mg	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	2.55% 0.38mg	2.22% 0.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	92% 110μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Sprouted Mung Beans	Recommended Dietary Allowance
Calcium	8.5% 85mg	4.33% 43.3mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.096mg	60.7% 0.55mg	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	2.66% 0.21mg	38% 3.03mg	8mg per day for Men 19-50 years
Magnesium	5.07% 21.3mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	2.3% 0.053mg	27.2% 0.63mg	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	4.26% 29.8mg	25.7% 180mg	700mg per day for Men 19-50 years
Potassium	11.3% 385mg	14.6% 497mg	3400mg per day for Men 19-50 years
Selenium	1.93% 1.06μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	1.35% 0.15mg	12.4% 1.37mg	11mg per day for Men 19-50 years
Water	5% 185g	8.14% 301g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Oranges vs Sprouted Mung Beans:

• Raw Oranges have 7 times more Vitamin A and 2.6 times more Vitamin C than Raw Sprouted Mung Beans.
• While Raw Sprouted Mung Beans contain 1.5 times more Vitamin B1, 4.9 times more Vitamin B2, 4.2 times more Vitamin B3, 2.4 times more Vitamin B5, 2.3 times more Vitamin B6, 3.2 times more Vitamin B9 and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Raw Sprouted Mung Beans have similar amounts of Vitamin E per 100 kcal.
• Both Raw Oranges as well as Raw Sprouted Mung Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Oranges vs Sprouted Mung Beans:

• Raw Oranges have 2 times more Calcium than Raw Sprouted Mung Beans.
• While Raw Sprouted Mung Beans contain 5.7 times more Copper, 14.3 times more Iron, 3.3 times more Magnesium, 11.8 times more Manganese, 6 times more Phosphorus, 1.3 times more Potassium, 1.9 times more Selenium, more Sodium, 9.2 times more Zinc and 1.6 times more Water than Raw Oranges.

Comparison of macro-nutrients per 100 calories:

• Raw Oranges have 1.3 times more Carbohydrate and 1.4 times more Sugars than Raw Sprouted Mung Beans.
• While Raw Sprouted Mung Beans contain 3.6 times more Omega 3 and 5.1 times more Protein than Raw Oranges.
• Both Raw Oranges and Raw Sprouted Mung Beans have similar amounts of Energy and Fiber per 100 kcal.
• Both Raw Oranges as well as Raw Sprouted Mung Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.