Comparing Nutrients in 100 calories Oranges VS Winged Bean Leaves

Weight per 100 calories

• Oranges: 213g
• Winged Bean Leaves: 135g

Raw Winged Bean Leaves have 1.6 times more energy per unit of mass than Raw Oranges, which is average in comparison to other foods. Oranges having low energy density.

Which food has more nutrients per 100 calories - Oranges or Winged Bean Leaves?

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Winged Bean Leaves	26%	11%	63%

Macro Nutrients

	Oranges	Winged Bean Leaves	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	1.53% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.032g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	0.93% 0.015g	2.2% 0.035g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.038g	1.5% 0.25g	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	14.7% 19g	130g per day for Men 19-50 years
Sugars	27.4% 20g	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	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	NA	38g per day for Men 19-50 years
Protein	3.57% 2g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Oranges	Winged Bean Leaves	Recommended Dietary Allowance
Vitamin A	2.6% 23.4μg	61% 547μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.4% 0.19mg	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.55% 0.085mg	62.6% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.75% 0.6mg	29.3% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	3.68% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.8% 0.13mg	24% 0.31mg	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	5.4% 21.6μg	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	67.6% 61mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Winged Bean Leaves	Recommended Dietary Allowance
Calcium	8.5% 85mg	30.3% 303mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.096mg	68.5% 0.62mg	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	67.6% 5.4mg	8mg per day for Men 19-50 years
Magnesium	5.07% 21.3mg	2.57% 11mg	420mg per day for Men 19-50 years
Manganese	2.3% 0.053mg	80.3% 1.85mg	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	12% 85mg	700mg per day for Men 19-50 years
Potassium	11.3% 385mg	7% 238mg	3400mg per day for Men 19-50 years
Selenium	1.93% 1.06μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.81% 12mg	1500mg per day for Men 19-50 years
Zinc	1.35% 0.15mg	15.7% 1.73mg	11mg per day for Men 19-50 years
Water	5% 185g	2.8% 104g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Oranges vs Winged Bean Leaves:

• Raw Oranges have 2.9 times more Vitamin B5, 3 times more Vitamin B9 and 1.9 times more Vitamin C than Raw Winged Bean Leaves.
• While Raw Winged Bean Leaves contain 23.4 times more Vitamin A, 6.1 times more Vitamin B1, 9.6 times more Vitamin B2, 7.8 times more Vitamin B3 and 2.5 times more Vitamin B6 than Raw Oranges.
• Both Raw Oranges as well as Raw Winged Bean Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Oranges vs Winged Bean Leaves:

• Raw Oranges have 2 times more Magnesium, 1.6 times more Potassium and 1.8 times more Water than Raw Winged Bean Leaves.
• While Raw Winged Bean Leaves contain 3.6 times more Calcium, 6.4 times more Copper, 25.4 times more Iron, 34.7 times more Manganese, 2.9 times more Phosphorus and 11.6 times more Zinc than Raw Oranges.
• Both Raw Oranges and Raw Winged Bean Leaves have similar amounts of Selenium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Oranges have 1.3 times more Carbohydrate than Raw Winged Bean Leaves.
• While Raw Winged Bean Leaves contain 5.8 times more Fat, 11.5 times more Saturated Fat, 2.4 times more Omega 3, 6.6 times more Omega 6 and 4 times more Protein than Raw Oranges.
• Both Raw Oranges and Raw Winged Bean Leaves have similar amounts of Energy per 100 kcal.
• Both Raw Oranges as well as Raw Winged Bean Leaves have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.