Comparing Nutrients in 14 ounces Boiled Young Winged Bean with Salt VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Winged Bean with Salt	53%	15%	32%
Oranges	7%	2%	91%

Macro Nutrients

	Boiled Young Winged Bean with Salt	Oranges	Recommended Dietary Allowance
Energy	5.06% 147kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.6g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	3.64% 0.62g	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	9.8% 12.7g	36% 46.6g	130g per day for Men 19-50 years
Sugars	NA	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	NA	25% 9.53g	38g per day for Men 19-50 years
Protein	37.6% 21g	6.66% 3.73g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Winged Bean with Salt	Oranges	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.4% 0.34mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.6mg	7% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.25% 0.16mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	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	34.7% 139μg	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	43.2% 39mg	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	NA	4.76% 0.71mg	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

	Boiled Young Winged Bean with Salt	Oranges	Recommended Dietary Allowance
Calcium	24.2% 242mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	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	54% 4.33mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	27.3% 0.63mg	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	14% 99mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	32% 1087mg	21% 718mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	63.5% 953mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	9.67% 358g	9.3% 344g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Young Winged Bean with Salt vs Oranges:

• Boiled and Drained Young Winged Bean with Salt has 1.8 times more Vitamin B2, 2.3 times more Vitamin B3 and 1.4 times more Vitamin B6 than Raw Oranges.
• While Raw Oranges contain 2.8 times more Vitamin A, 6.1 times more Vitamin B5 and 5.4 times more Vitamin C than Boiled and Drained Young Winged Bean with Salt.
• Both Boiled and Drained Young Winged Bean with Salt and Raw Oranges have similar amounts of Vitamin B1 and Vitamin B9 per 14 oz.
• Both Boiled and Drained Young Winged Bean with Salt as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Young Winged Bean with Salt vs Oranges:

• Boiled and Drained Young Winged Bean with Salt has 1.5 times more Calcium, 10.9 times more Iron, 3 times more Magnesium, 6.3 times more Manganese, 1.8 times more Phosphorus, 1.5 times more Potassium, 2.2 times more Selenium, more Sodium and 4 times more Zinc than Raw Oranges.
• Both Boiled and Drained Young Winged Bean with Salt and Raw Oranges have similar amounts of Copper and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Young Winged Bean with Salt has 3 times more Omega 3 and 5.6 times more Protein than Raw Oranges.
• While Raw Oranges contain 1.3 times more Energy and 3.7 times more Carbohydrate than Boiled and Drained Young Winged Bean with Salt.
• Both Boiled and Drained Young Winged Bean with Salt as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.