Comparing Nutrients in 100 calories Valencia Oranges VS Boiled Hyacinth-Young beans

Weight per 100 calories

• Valencia Oranges: 204g
• Boiled Hyacinth-Young beans: 200g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 100 calories - Valencia Oranges or Boiled Hyacinth-Young beans?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Boiled Hyacinth-Young beans	23%	5%	72%

Macro Nutrients

	Valencia Oranges	Boiled Hyacinth-Young beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.63% 0.61g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	2.04% 0.033g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.09g	0.024% 0.004g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	14% 18.4g	130g per day for Men 19-50 years
Sugars	NA	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	3.8% 2.12g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Boiled Hyacinth-Young beans	Recommended Dietary Allowance
Vitamin A	2.72% 24.5μg	1.56% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.8% 0.18mg	9.33% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.28% 0.082mg	13.5% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	6% 0.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	2.12% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.9% 0.13mg	3.54% 0.046mg	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	20% 79.6μg	23.5% 94μg	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	11.3% 10mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Boiled Hyacinth-Young beans	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	8.2% 82mg	1000mg per day for Men 19-50 years
Copper	8.4% 0.076mg	10.7% 0.096mg	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	2.3% 0.18mg	19% 1.52mg	8mg per day for Men 19-50 years
Magnesium	4.86% 20.4mg	20% 84mg	420mg per day for Men 19-50 years
Manganese	2.04% 0.047mg	18.3% 0.42mg	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	4.96% 34.7mg	14% 98mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	15.4% 524mg	3400mg per day for Men 19-50 years
Selenium	NA	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	6.9% 0.76mg	11mg per day for Men 19-50 years
Water	4.76% 176g	4.7% 174g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Valencia Oranges vs Boiled Hyacinth-Young beans:

• Raw Valencia Oranges have 1.7 times more Vitamin A, 1.6 times more Vitamin B1, 4.8 times more Vitamin B5, 2.8 times more Vitamin B6 and 9.7 times more Vitamin C than Boiled and Drained Hyacinth-Young beans.
• While Boiled and Drained Hyacinth-Young beans contain 2.2 times more Vitamin B2 and 1.7 times more Vitamin B3 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Boiled and Drained Hyacinth-Young beans have similar amounts of Vitamin B9 per 100 kcal.
• Both Raw Valencia Oranges as well as Boiled and Drained Hyacinth-Young beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Valencia Oranges vs Boiled Hyacinth-Young beans:

• Boiled and Drained Hyacinth-Young beans contain 1.3 times more Copper, 8.3 times more Iron, 4.1 times more Magnesium, 8.9 times more Manganese, 2.8 times more Phosphorus, 1.4 times more Potassium and 6.2 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Boiled and Drained Hyacinth-Young beans have similar amounts of Calcium and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Valencia Oranges have 1.8 times more Omega 3 and 1.3 times more Carbohydrate than Boiled and Drained Hyacinth-Young beans.
• While Boiled and Drained Hyacinth-Young beans contain 2.8 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Boiled and Drained Hyacinth-Young beans have similar amounts of Energy per 100 kcal.
• Both Raw Valencia Oranges as well as Boiled and Drained Hyacinth-Young beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.