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Comparing Nutrients in 100 calories OrangesVS 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.

Discover 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%
100 kcal ▼

Macro Nutrients

3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance for Energy is 2900kcal per day for Men 19-50 years .

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0.26%0.26g
Fat
1.53%1.5g
0.26 gvs1.5 g
Recommended Dietary Allowance for Fat is 97g per day for Men 19-50 years .

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0.1%0.032g
Saturated Fat
1.15%0.37g
0.032 gvs0.37 g
Recommended Dietary Allowance for Saturated Fat is 32g per day for Men 19-50 years .

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0.93%0.015g
Omega 3
2.2%0.035g
0.015 gvs0.035 g
Recommended Dietary Allowance for Omega 3 is 1.6g per day for Men 19-50 years .

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0.23%0.038g
Omega 6
1.5%0.25g
0.038 gvs0.25 g
Recommended Dietary Allowance for Omega 6 is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance for Cholesterol is 290mg per day for Men 19-50 years .

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19.2%25g
Carbohydrate
14.7%19g
25 gvs19 g
Recommended Dietary Allowance for Carbohydrate is 130g per day for Men 19-50 years .

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27.4%20g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
20 gvsNA g
Recommended Dietary Allowance for Sugars is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance for Fructose is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance for Glucose is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance for Sucrose is g per day for Men 19-50 years .

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13.4%5.1g
Fiber
NA
5.1 gvsNA g
Recommended Dietary Allowance for Fiber is 38g per day for Men 19-50 years .

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3.57%2g
Protein
14%7.9g
2 gvs7.9 g
Recommended Dietary Allowance for Protein is 56g per day for Men 19-50 years .

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Vitamins

2.6%23.4μg
Vitamin A
61%547μg
RAE, retinol activity equivalents
23.4 μgvs547 μg
Recommended Dietary Allowance for Vitamin A is 900μg per day for Men 19-50 years .

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15.4%0.19mg
Vitamin B1
94%1.13mg
Thiamine
0.19 mgvs1.13 mg
Recommended Dietary Allowance for Vitamin B1 is 1.2mg per day for Men 19-50 years .

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6.55%0.085mg
Vitamin B2
62.6%0.81mg
Riboflavin
0.085 mgvs0.81 mg
Recommended Dietary Allowance for Vitamin B2 is 1.3mg per day for Men 19-50 years .

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3.75%0.6mg
Vitamin B3
29.3%4.7mg
Niacin, nicotinic acid, niacinamide
0.6 mgvs4.7 mg
Recommended Dietary Allowance for Vitamin B3 is 16mg per day for Men 19-50 years .

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10.6%0.53mg
Vitamin B5
3.68%0.18mg
Pantothenic acid
0.53 mgvs0.18 mg
Recommended Dietary Allowance for Vitamin B5 is 5mg per day for Men 19-50 years .

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9.8%0.13mg
Vitamin B6
24%0.31mg
Pyridoxine
0.13 mgvs0.31 mg
Recommended Dietary Allowance for Vitamin B6 is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance for Vitamin B7 is 30μg per day for Men 19-50 years .

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16%64μg
Vitamin B9
5.4%21.6μg
Folates and Folic Acid
64 μgvs21.6 μg
Recommended Dietary Allowance for Vitamin B9 is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance for Vitamin B12 is 2.4μg per day for Men 19-50 years .

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126%113mg
Vitamin C
67.6%61mg
Ascorbic acid
113 mgvs61 mg
Recommended Dietary Allowance for Vitamin C is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance for Vitamin D is 600IU per day for Men 19-50 years .

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2.55%0.38mg
Vitamin E
NA
Tocopherols and Tocotrienols
0.38 mgvsNA mg
Recommended Dietary Allowance for Vitamin E is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
NA
Phytomenadione or phylloquinone
0 μgvsNA μg
Recommended Dietary Allowance for Vitamin K is 120μg per day for Men 19-50 years .

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Minerals

8.5%85mg
Calcium
30.3%303mg
85 mgvs303 mg
Recommended Dietary Allowance for Calcium is 1000mg per day for Men 19-50 years .

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10.6%0.096mg
Copper
68.5%0.62mg
0.096 mgvs0.62 mg
Recommended Dietary Allowance for Copper is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance for Fluoride is 4000μg per day for Men 19-50 years .

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2.66%0.21mg
Iron
67.6%5.4mg
0.21 mgvs5.4 mg
Recommended Dietary Allowance for Iron is 8mg per day for Men 19-50 years .

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5.07%21.3mg
Magnesium
2.57%11mg
21.3 mgvs11 mg
Recommended Dietary Allowance for Magnesium is 420mg per day for Men 19-50 years .

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2.3%0.053mg
Manganese
80.3%1.85mg
0.053 mgvs1.85 mg
Recommended Dietary Allowance for Manganese is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance for Molybdenum is 45μg per day for Men 19-50 years .

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4.26%29.8mg
Phosphorus
12%85mg
29.8 mgvs85 mg
Recommended Dietary Allowance for Phosphorus is 700mg per day for Men 19-50 years .

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11.3%385mg
Potassium
7%238mg
385 mgvs238 mg
Recommended Dietary Allowance for Potassium is 3400mg per day for Men 19-50 years .

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1.93%1.06μg
Selenium
2.2%1.2μg
1.06 μgvs1.2 μg
Recommended Dietary Allowance for Selenium is 55μg per day for Men 19-50 years .

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0%0mg
Sodium
0.81%12mg
0 mgvs12 mg
Recommended Dietary Allowance for Sodium is 1500mg per day for Men 19-50 years .

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1.35%0.15mg
Zinc
15.7%1.73mg
0.15 mgvs1.73 mg
Recommended Dietary Allowance for Zinc is 11mg per day for Men 19-50 years .

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5%185g
Water
2.8%104g
185 gvs104 g
Recommended Dietary Allowance for Water is 3700g per day for Men 19-50 years .

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Oranges VS Winged Bean Leaves Nutrients Per 100 Kcal

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

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

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

Comparison of macro-nutrients per 100 calories:




Compare more foods per 100 kcal: