Comparing Nutrients in 14 ounces Mothbeans VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Mothbeans	26%	4%	70%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Mothbeans	Navel Oranges	Recommended Dietary Allowance
Energy	47% 1361kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	6.6% 6.4g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	4.5% 1.44g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	65.7% 1.05g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	11.3% 1.92g	0.54% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	188% 244g	38.3% 49.8g	130g per day for Men 19-50 years
Sugars	NA	46.5% 33.7g	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	12.3% 8.93g	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	% 7.8g	g per day for Men 19-50 years
Sucrose	NA	% 17g	g per day for Men 19-50 years
Fiber	NA	23% 8.73g	38g per day for Men 19-50 years
Protein	163% 91g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Mothbeans	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	186% 2.23mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.8% 0.36mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69.5% 11mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	122% 6.1mg	20.7% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	112% 1.45mg	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	644% 2576μg	33.7% 135μg	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	17.6% 16mg	261% 235mg	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	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mothbeans	Navel Oranges	Recommended Dietary Allowance
Calcium	59.5% 595mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	303% 2.73mg	17% 0.15mg	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	538% 43mg	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	360% 1512mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	314% 7.22mg	5% 0.12mg	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	277% 1941mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	139% 4727mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	59% 32.5μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	7.94% 119mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	69.3% 7.62mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	1.04% 38.4g	9.22% 341g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Mothbeans vs Navel Oranges:

• Raw Mothbeans have 8.3 times more Vitamin B1, 1.8 times more Vitamin B2, 6.6 times more Vitamin B3, 5.9 times more Vitamin B5, 4.6 times more Vitamin B6 and 19.1 times more Vitamin B9 than Raw Navel Oranges.
• While Raw Navel Oranges contain 6 times more Vitamin A and 14.8 times more Vitamin C than Raw Mothbeans.
• Both Raw Mothbeans as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Mothbeans vs Navel Oranges:

• Raw Mothbeans have 3.5 times more Calcium, 17.6 times more Copper, 83.5 times more Iron, 34.6 times more Magnesium, 62.8 times more Manganese, 21.3 times more Phosphorus, 7.2 times more Potassium, more Selenium, 30 times more Sodium and 24 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 8.9 times more Water than Raw Mothbeans.

Comparison of macro-nutrients per 14 ounces:

• Raw Mothbeans have 7 times more Energy, 10.7 times more Fat, 21.4 times more Saturated Fat, 29.4 times more Omega 3, 21.1 times more Omega 6, 4.9 times more Carbohydrate and 25.2 times more Protein than Raw Navel Oranges.
• Both Raw Mothbeans as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.