Comparing Nutrients in 14 ounces Oranges VS Broadbeans

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Broadbeans	30%	4%	66%

Macro Nutrients

	Oranges	Broadbeans	Recommended Dietary Allowance
Energy	6.43% 187kcal	46.7% 1353kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	6.26% 6.07g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	3.15% 1g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	13.6% 2.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.6g	178% 231g	130g per day for Men 19-50 years
Sugars	51% 37g	31.2% 22.6g	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	25% 9.53g	261% 99g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	185% 104g	56g per day for Men 19-50 years

Vitamins

	Oranges	Broadbeans	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	184% 2.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	102% 1.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	70.3% 11.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	77.5% 3.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	112% 1.45mg	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	29.8% 119μg	420% 1679μg	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	235% 211mg	6.17% 5.56mg	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	4.76% 0.71mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	29.8% 35.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Broadbeans	Recommended Dietary Allowance
Calcium	16% 159mg	41% 409mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	363% 3.27mg	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	4.96% 0.4mg	332% 26.6mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	181% 762mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	281% 6.45mg	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	7.94% 55.6mg	239% 1671mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	124% 4215mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	59% 32.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.44% 51.6mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	113% 12.5mg	11mg per day for Men 19-50 years
Water	9.3% 344g	1.18% 43.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oranges vs Broadbeans :

• Raw Oranges have 3.7 times more Vitamin A, 38 times more Vitamin C and 3.6 times more Vitamin E than Raw Broadbeans .
• While Raw Broadbeans contain 6.4 times more Vitamin B1, 8.3 times more Vitamin B2, 10 times more Vitamin B3, 3.9 times more Vitamin B5, 6.1 times more Vitamin B6, 14.1 times more Vitamin B9 and more Vitamin K than Raw Oranges.
• Both Raw Oranges as well as Raw Broadbeans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oranges vs Broadbeans :

• Raw Oranges have 7.9 times more Water than Raw Broadbeans .
• While Raw Broadbeans contain 2.6 times more Calcium, 18.3 times more Copper, 67 times more Iron, 19.2 times more Magnesium, 65 times more Manganese, 30.1 times more Phosphorus, 5.9 times more Potassium, 16.4 times more Selenium and 44.9 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 14 ounces:

• Raw Oranges have 1.6 times more Sugars than Raw Broadbeans .
• While Raw Broadbeans contain 7.3 times more Energy, 12.8 times more Fat, 6.6 times more Omega 3, 32.3 times more Omega 6, 5 times more Carbohydrate, 10.4 times more Fiber and 27.8 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Raw Broadbeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.