Comparing Nutrients in 100 calories Navel Oranges VS Stir-Fried Mung Beans Sprouts

Weight per 100 calories

• Navel Oranges: 204g
• Stir-Fried Mung Beans Sprouts: 200g

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

Discover which food has more nutrients per 100 calories - Navel Oranges or Stir-Fried Mung Beans Sprouts?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Stir-Fried Mung Beans Sprouts	28%	3%	69%

Macro Nutrients

	Navel Oranges	Stir-Fried Mung Beans Sprouts	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.24% 0.078g	32g per day for Men 19-50 years
Omega 3	1.15% 0.018g	1.38% 0.022g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.047g	0.68% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.7% 25.6g	16.3% 21g	130g per day for Men 19-50 years
Sugars	24% 17.3g	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	6.33% 4.6g	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	% 4.02g	NA	g per day for Men 19-50 years
Sucrose	% 8.73g	NA	g per day for Men 19-50 years
Fiber	12% 4.5g	10% 3.8g	38g per day for Men 19-50 years
Protein	3.3% 1.86g	15.4% 8.6g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Stir-Fried Mung Beans Sprouts	Recommended Dietary Allowance
Vitamin A	2.72% 24.5μg	0.44% 4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	23.3% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8% 0.1mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.42% 0.87mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.53mg	22.4% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.4% 0.16mg	20% 0.26mg	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	17.3% 69.4μg	35% 140μg	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	134% 121mg	35.6% 32mg	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	2.04% 0.31mg	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

	Navel Oranges	Stir-Fried Mung Beans Sprouts	Recommended Dietary Allowance
Calcium	8.78% 87.8mg	2.6% 26mg	1000mg per day for Men 19-50 years
Copper	8.84% 0.08mg	56.7% 0.51mg	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	3.3% 0.27mg	47.5% 3.8mg	8mg per day for Men 19-50 years
Magnesium	5.34% 22.4mg	15.7% 66mg	420mg per day for Men 19-50 years
Manganese	2.57% 0.059mg	25.4% 0.58mg	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	6.7% 47mg	22.6% 158mg	700mg per day for Men 19-50 years
Potassium	9.96% 339mg	13% 438mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.14% 2.04mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	1.5% 0.16mg	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	4.74% 175g	4.56% 169g	3700g per day for Men 19-50 years

Navel Oranges VS Stir-Fried Mung Beans Sprouts Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Navel Oranges or Stir-Fried Mung Beans Sprouts?

Lets compare vitamin content per 100 calories of Navel Oranges vs Stir-Fried Mung Beans Sprouts:

• 100 calories of Navel Oranges have 6.1 times more Vitamin A and 3.8 times more Vitamin C than Stir-Fried Mung Beans Sprouts.
• While 100 kcal of Stir-Fried Sprouted Mung Beans contain 2 times more Vitamin B1, 3.5 times more Vitamin B2, 2.8 times more Vitamin B3, 2.1 times more Vitamin B5, 1.6 times more Vitamin B6 and 2 times more Vitamin B9 than Raw Navel Oranges.
• 100 calories of Stir-Fried Mung Beans Sprouts have insufficient amounts of Vitamin A
• Both Raw Navel Oranges as well as Stir-Fried Sprouted Mung Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Navel Oranges vs Stir-Fried Mung Beans Sprouts:

• 100 calories of Navel Oranges have 3.4 times more Calcium than Stir-Fried Mung Beans Sprouts.
• While 100 kcal of Stir-Fried Sprouted Mung Beans contain 6.4 times more Copper, 14.3 times more Iron, 2.9 times more Magnesium, 9.9 times more Manganese, 3.4 times more Phosphorus, 1.3 times more Potassium, more Selenium and 11 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Stir-Fried Mung Beans Sprouts contain similar levels of Water per 100 calories.
• 100 calories of Navel Oranges lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Navel Oranges have 1.2 times more Carbohydrate than Stir-Fried Mung Beans Sprouts.
• While 100 kcal of Stir-Fried Sprouted Mung Beans contain 4.6 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Stir-Fried Mung Beans Sprouts offer comparable quantities of Energy and Fiber per 100 calories.
• Both Raw Navel Oranges as well as Stir-Fried Sprouted Mung Beans provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.