Comparing Nutrients in 14 ounces Oranges with Peel VS Hyacinth-Young beans

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Hyacinth-Young beans	18%	4%	78%

Macro Nutrients

	Oranges with Peel	Hyacinth-Young beans	Recommended Dietary Allowance
Energy	8.62% 250kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	0.023% 0.004g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.3% 61.5g	28% 36.5g	130g per day for Men 19-50 years
Sugars	NA	22.3% 16g	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	47% 18g	34.5% 13g	38g per day for Men 19-50 years
Protein	9.2% 5.16g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Hyacinth-Young beans	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	19% 171μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	28% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	4.37% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.4% 0.37mg	7.33% 0.095mg	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	61.5% 246μg	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	313% 282mg	57% 51mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	13.5% 2.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	60% 72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Hyacinth-Young beans	Recommended Dietary Allowance
Calcium	27.8% 278mg	20% 198mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	20.7% 0.19mg	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	39.7% 3.18mg	36.7% 2.94mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	NA	35.4% 0.81mg	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	12.5% 87.3mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	29.4% 1000mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	13.4% 1.47mg	11mg per day for Men 19-50 years
Water	8.83% 327g	9.43% 349g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Hyacinth-Young beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Oranges with Peel versus 14 oz of Hyacinth-Young beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Oranges with Peel vs Hyacinth-Young beans:

• 14 ounces of Oranges with Peel have 1.3 times more Vitamin B1, 6 times more Vitamin B5, 3.9 times more Vitamin B6 and 5.5 times more Vitamin C than Hyacinth-Young beans.
• While 14 oz of Raw Hyacinth-Young beans contain 3.3 times more Vitamin A, 1.8 times more Vitamin B2 and 2.1 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Hyacinth-Young beans provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• 14 ounces of Hyacinth-Young beans have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Raw Oranges with Peel as well as Raw Hyacinth-Young beans have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Oranges with Peel vs Hyacinth-Young beans:

• 14 ounces of Oranges with Peel have 1.4 times more Calcium and 1.2 times more Copper than Hyacinth-Young beans.
• While 14 oz of Raw Hyacinth-Young beans contain 2.9 times more Magnesium, 2.2 times more Phosphorus, 1.3 times more Potassium, 2.1 times more Selenium and 3.4 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Hyacinth-Young beans contain similar levels of Iron and Water per 14 ounces.
• 14 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oranges with Peel have 1.4 times more Energy, 1.7 times more Carbohydrate and 1.4 times more Fiber than Hyacinth-Young beans.
• While 14 oz of Raw Hyacinth-Young beans contain 1.6 times more Protein than Raw Oranges with Peel .
• 14 ounces of Hyacinth-Young beans provide inadequate amounts of Energy
• Both Raw Oranges with Peel as well as Raw Hyacinth-Young beans provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.