Comparing Nutrients in 1 kilogram Boiled Young Broadbeans VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Broadbeans	30%	7%	63%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Boiled Young Broadbeans	Navel Oranges	Recommended Dietary Allowance
Energy	21.4% 620kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	4.44% 1.42g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	114% 1.82g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	7.1% 1.2g	1.35% 0.23g	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	96% 125g	130g per day for Men 19-50 years
Sugars	NA	117% 85g	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	31% 22.5g	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	% 19.7g	g per day for Men 19-50 years
Sucrose	NA	% 42.8g	g per day for Men 19-50 years
Fiber	95% 36g	58% 22g	38g per day for Men 19-50 years
Protein	85.7% 48g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Broadbeans	Navel Oranges	Recommended Dietary Allowance
Vitamin A	15.6% 140μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	107% 1.28mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.2% 0.66mg	52.2% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.3% 0.29mg	60.8% 0.79mg	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	85% 340μg	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	657% 591mg	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	10% 1.5mg	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	Navel 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	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	74% 310mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	12.6% 0.29mg	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	33% 230mg	700mg per day for Men 19-50 years
Potassium	56.8% 1930mg	49% 1660mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	0.67% 10mg	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	23.2% 860g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Boiled Young Broadbeans has 1.9 times more Vitamin B1, 1.8 times more Vitamin B2, 2.8 times more Vitamin B3 and 1.7 times more Vitamin B9 than Navel Oranges.
• While 1 kg of Raw Navel Oranges contains 4 times more Vitamin B5, 2.7 times more Vitamin B6 and 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 Navel 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 Navel Oranges:

• 1 kilogram of Boiled Young Broadbeans has 1.5 times more Copper, 11.5 times more Iron, 2.8 times more Magnesium, 9 times more Manganese, 3.2 times more Phosphorus, 41 times more Sodium and 5.9 times more Zinc than Navel Oranges.
• While 1 kg of Raw Navel Oranges contains 2.4 times more Calcium than Boiled and Drained Young Broadbeans.
• Both Boiled Young Broadbeans and Navel 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 Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• Both Boiled and Drained Young Broadbeans as well as Raw Navel 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, 20.2 times more Omega 3, 1.6 times more Fiber and 5.3 times more Protein than Navel Oranges.
• Both Boiled Young Broadbeans and Navel Oranges offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Navel Oranges provide inadequate amounts of Energy, Omega 3 and Protein
• Both Boiled and Drained Young Broadbeans as well as Raw Navel Oranges provide inadequate amounts of Omega 6 in one kilogram.