Comparing Nutrients in 1 kilogram Boiled Young Broadbeans VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Broadbeans	30%	7%	63%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Boiled Young Broadbeans	Florida Oranges	Recommended Dietary Allowance
Energy	21.4% 620kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	4.44% 1.42g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	114% 1.82g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	7.1% 1.2g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77.7% 101g	88.8% 115g	130g per day for Men 19-50 years
Sugars	NA	126% 91g	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	95% 36g	63% 24g	38g per day for Men 19-50 years
Protein	85.7% 48g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Broadbeans	Florida Oranges	Recommended Dietary Allowance
Vitamin A	15.6% 140μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	107% 1.28mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.2% 0.66mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.3% 0.29mg	39.2% 0.51mg	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	145% 580μg	42.5% 170μg	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	220% 198mg	500% 450mg	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	12% 1.8mg	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 Broadbeans	Florida Oranges	Recommended Dietary Allowance
Calcium	18% 180mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	43.3% 0.39mg	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	188% 15mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	74% 310mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	10.4% 0.24mg	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	104% 730mg	17% 120mg	700mg per day for Men 19-50 years
Potassium	56.8% 1930mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	22.6% 837g	23.6% 871g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Young Broadbeans VS Florida Oranges per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Young Broadbeans versus 1 kg of Florida Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Young Broadbeans vs Florida Oranges:

• 1 kilogram of Boiled Young Broadbeans has 1.3 times more Vitamin B1, 2.3 times more Vitamin B2, 3 times more Vitamin B3 and 3.4 times more Vitamin B9 than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 3.8 times more Vitamin B5, 1.8 times more Vitamin B6 and 2.3 times more Vitamin C than Boiled and Drained Young Broadbeans.
• 1 kilogram of Boiled Young Broadbeans have insufficient amounts of Vitamin B5
• Both Boiled and Drained Young Broadbeans as well as Raw Florida Oranges have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Young Broadbeans vs Florida Oranges:

• 1 kilogram of Boiled Young Broadbeans has 1.5 times more Copper, 16.7 times more Iron, 3.1 times more Magnesium, 10.9 times more Manganese, 6.1 times more Phosphorus, more Sodium and 5.9 times more Zinc than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 2.4 times more Calcium than Boiled and Drained Young Broadbeans.
• Both Boiled Young Broadbeans and Florida Oranges contain similar levels of Potassium and Water per one kilogram.
• 1 kilogram of Boiled Young Broadbeans lack sufficient amounts of Calcium
• 1 kilogram of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• Both Boiled and Drained Young Broadbeans as well as Raw Florida Oranges lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Young Broadbeans has 1.3 times more Energy, 16.5 times more Omega 3, 1.5 times more Fiber and 6.9 times more Protein than Florida Oranges.
• Both Boiled Young Broadbeans and Florida Oranges offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Florida Oranges provide inadequate amounts of Energy, Omega 3 and Protein
• Both Boiled and Drained Young Broadbeans as well as Raw Florida Oranges provide inadequate amounts of Omega 6 in one kilogram.