Comparing Nutrients in 100 calories Boiled Winged Beans with Salt VS Valencia Oranges

Weight per 100 calories

• Boiled Winged Beans with Salt: 68g
• Valencia Oranges: 204g

Boiled Winged Beans with Salt have 3 times more energy per 100g than Valencia Oranges. It has average energy density when compared to other foods. Raw Valencia Oranges having low energy density.

Discover which food has more nutrients per 100 calories - Boiled Winged Beans with Salt or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Boiled Winged Beans with Salt	27%	34%	39%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Boiled Winged Beans with Salt	Valencia Oranges	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	4.1% 3.97g	0.63% 0.61g	97g per day for Men 19-50 years
Saturated Fat	1.75% 0.56g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	4% 0.064g	2.04% 0.033g	1.6g per day for Men 19-50 years
Omega 6	5.83% 0.99g	0.53% 0.09g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.8% 10g	18.7% 24.3g	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	NA	13.4% 5.1g	38g per day for Men 19-50 years
Protein	13% 7.22g	3.8% 2.12g	56g per day for Men 19-50 years

Vitamins

	Boiled Winged Beans with Salt	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.72% 24.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.75% 0.088mg	6.28% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.53% 0.56mg	3.5% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.12% 0.11mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.46% 0.032mg	9.9% 0.13mg	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	1.7% 6.8μg	20% 79.6μg	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	0% 0mg	110% 99mg	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

	Boiled Winged Beans with Salt	Valencia Oranges	Recommended Dietary Allowance
Calcium	9.66% 97mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	58.4% 0.53mg	8.4% 0.076mg	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	37% 2.95mg	2.3% 0.18mg	8mg per day for Men 19-50 years
Magnesium	8.75% 36.7mg	4.86% 20.4mg	420mg per day for Men 19-50 years
Manganese	35.5% 0.82mg	2.04% 0.047mg	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	15% 104mg	4.96% 34.7mg	700mg per day for Men 19-50 years
Potassium	5.6% 190mg	10.7% 365mg	3400mg per day for Men 19-50 years
Selenium	3.6% 1.97μg	NA	55μg per day for Men 19-50 years
Sodium	11.3% 169mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	8.9% 0.98mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	1.24% 45.7g	4.76% 176g	3700g per day for Men 19-50 years

Boiled Winged Beans With Salt VS Valencia Oranges Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled Winged Beans with Salt or Valencia Oranges?

Lets compare vitamin content per 100 calories of Boiled Winged Beans with Salt vs Valencia Oranges:

• 100 kcal of Raw Valencia Oranges contain more Vitamin A, 4.8 times more Vitamin B5, 4 times more Vitamin B6, 11.7 times more Vitamin B9 and more Vitamin C than Boiled Winged Beans with Salt.
• Both Boiled Winged Beans with Salt and Valencia Oranges provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 100 calories.
• 100 calories of Boiled Winged Beans with Salt have insufficient amounts of Vitamin A, Vitamin B9 and Vitamin C
• Both Boiled Winged Beans with Salt as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Boiled Winged Beans with Salt vs Valencia Oranges:

• 100 calories of Boiled Winged Beans with Salt have 7 times more Copper, 16 times more Iron, 1.8 times more Magnesium, 17.4 times more Manganese, 3 times more Phosphorus, more Sodium and 8 times more Zinc than Valencia Oranges.
• While 100 kcal of Raw Valencia Oranges contain 1.9 times more Potassium and 3.9 times more Water than Boiled Winged Beans with Salt.
• Both Boiled Winged Beans with Salt and Valencia Oranges contain similar levels of Calcium per 100 calories.
• 100 calories of Valencia Oranges lack sufficient amounts of Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled Winged Beans with Salt have 6.5 times more Fat, 2 times more Omega 3, 11 times more Omega 6 and 3.4 times more Protein than Valencia Oranges.
• While 100 kcal of Raw Valencia Oranges contain 2.4 times more Carbohydrate than Boiled Winged Beans with Salt.
• Both Boiled Winged Beans with Salt and Valencia Oranges offer comparable quantities of Energy per 100 calories.
• 100 calories of Valencia Oranges provide inadequate amounts of Omega 6