Comparing Nutrients in 14 ounces Boiled Mung Beans VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Boiled Mung Beans	26%	3%	71%
Oranges	7%	2%	91%

Macro Nutrients

	Boiled Mung Beans	Oranges	Recommended Dietary Allowance
Energy	14.4% 417kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	1.44% 0.46g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	2.78% 0.47g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.5% 76g	36% 46.6g	130g per day for Men 19-50 years
Sugars	11% 7.94g	51% 37g	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	79.4% 30g	25% 9.53g	38g per day for Men 19-50 years
Protein	49.8% 28g	6.66% 3.73g	56g per day for Men 19-50 years

Vitamins

	Boiled Mung Beans	Oranges	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54.2% 0.65mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.6% 0.24mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	7% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.5% 1.63mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.5% 0.27mg	18.3% 0.24mg	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	158% 631μg	29.8% 119μg	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	4.4% 3.97mg	235% 211mg	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	3.97% 0.6mg	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mung Beans	Oranges	Recommended Dietary Allowance
Calcium	10.7% 107mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	68.8% 0.62mg	20% 0.18mg	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	69.5% 5.56mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	51.4% 1.2mg	4.3% 0.099mg	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	56% 393mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	31% 1056mg	21% 718mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	30.3% 3.33mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	7.8% 288g	9.3% 344g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Mung Beans vs Oranges:

• Boiled Mung Beans have 1.9 times more Vitamin B1, 1.5 times more Vitamin B2, 2 times more Vitamin B3, 1.6 times more Vitamin B5, 5.3 times more Vitamin B9 and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 11 times more Vitamin A and 53.2 times more Vitamin C than Boiled Mung Beans.
• Both Boiled Mung Beans and Raw Oranges have similar amounts of Vitamin B6 and Vitamin E per 14 oz.
• Both Boiled Mung Beans as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Mung Beans vs Oranges:

• Boiled Mung Beans have 3.5 times more Copper, 14 times more Iron, 4.8 times more Magnesium, 11.9 times more Manganese, 7.1 times more Phosphorus, 1.5 times more Potassium, 5 times more Selenium and 12 times more Zinc than Raw Oranges.
• While Raw Oranges contain 1.5 times more Calcium than Boiled Mung Beans.
• Both Boiled Mung Beans and Raw Oranges have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled Mung Beans have 2.2 times more Energy, 1.6 times more Carbohydrate, 3.2 times more Fiber and 7.5 times more Protein than Raw Oranges.
• While Raw Oranges contain 4.7 times more Sugars than Boiled Mung Beans.
• Both Boiled Mung Beans as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.