Comparing Nutrients in 1 kilogram Boiled Mung Beans VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Boiled Mung Beans	26%	3%	71%
Oranges	7%	2%	91%

Macro Nutrients

	Boiled Mung Beans	Oranges	Recommended Dietary Allowance
Energy	36.2% 1050kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.8g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	3.63% 1.16g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	7% 1.2g	1.06% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	147% 192g	90% 118g	130g per day for Men 19-50 years
Sugars	27.6% 20g	129% 94g	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	200% 76g	63% 24g	38g per day for Men 19-50 years
Protein	125% 70.2g	16.8% 9.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Mung Beans	Oranges	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	137% 1.64mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.77mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	82% 4.1mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	46% 0.6mg	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	398% 1590μg	75% 300μg	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	11% 10mg	591% 532mg	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	10% 1.5mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mung Beans	Oranges	Recommended Dietary Allowance
Calcium	27% 270mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	50% 0.45mg	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	175% 14mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	130% 2.98mg	11% 0.25mg	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	141% 990mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	78.2% 2660mg	53.2% 1810mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	76.4% 8.4mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	19.6% 727g	23.4% 868g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Mung Beans vs Oranges:

• Boiled Mung Beans have 1.9 times more Vitamin B1, 1.5 times more Vitamin B2, 2 times more Vitamin B3, 1.6 times more Vitamin B5, 5.3 times more Vitamin B9 and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 11 times more Vitamin A and 53.2 times more Vitamin C than Boiled Mung Beans.
• Both Boiled Mung Beans and Raw Oranges have similar amounts of Vitamin B6 and Vitamin E per 1 kg.
• Both Boiled Mung Beans as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Mung Beans vs Oranges:

• Boiled Mung Beans have 3.5 times more Copper, 14 times more Iron, 4.8 times more Magnesium, 11.9 times more Manganese, 7.1 times more Phosphorus, 1.5 times more Potassium, 5 times more Selenium and 12 times more Zinc than Raw Oranges.
• While Raw Oranges contain 1.5 times more Calcium than Boiled Mung Beans.
• Both Boiled Mung Beans and Raw Oranges have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled Mung Beans have 2.2 times more Energy, 1.6 times more Carbohydrate, 3.2 times more Fiber and 7.5 times more Protein than Raw Oranges.
• While Raw Oranges contain 4.7 times more Sugars than Boiled Mung Beans.
• Both Boiled Mung Beans as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.