Comparing Nutrients in 1 kilogram Boiled Mungo Beans with Salt VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Boiled Mungo Beans with Salt	28%	5%	67%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Boiled Mungo Beans with Salt	Valencia Oranges	Recommended Dietary Allowance
Energy	36.2% 1050kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	5.67% 5.5g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	209% 3.35g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	141% 183g	91% 119g	130g per day for Men 19-50 years
Sugars	27.7% 20g	NA	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	168% 64g	65.8% 25g	38g per day for Men 19-50 years
Protein	135% 75.4g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Mungo Beans with Salt	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	125% 1.5mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.7% 0.75mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	94% 15mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	86.6% 4.33mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.6% 0.58mg	48.5% 0.63mg	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	235% 940μg	98% 390μg	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	539% 485mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mungo Beans with Salt	Valencia Oranges	Recommended Dietary Allowance
Calcium	53% 530mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	41% 0.37mg	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	219% 17.5mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	150% 630mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	179% 4.12mg	10% 0.23mg	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	223% 1560mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	68% 2310mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	NA	55μg per day for Men 19-50 years
Sodium	162% 2430mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	75.5% 8.3mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	19.6% 725g	23.3% 863g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Mungo Beans with Salt VS Valencia Oranges per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Mungo Beans with Salt versus 1 kg of Valencia Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Mungo Beans with Salt vs Valencia Oranges:

• 1 kilogram of Boiled Mungo Beans with Salt has 1.7 times more Vitamin B1, 1.9 times more Vitamin B2, 5.5 times more Vitamin B3, 1.7 times more Vitamin B5 and 2.4 times more Vitamin B9 than Valencia Oranges.
• While 1 kg of Raw Valencia Oranges contains 48.5 times more Vitamin C than Boiled Mungo Beans with Salt.
• Both Boiled Mungo Beans with Salt and Valencia Oranges provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Boiled Mungo Beans with Salt have insufficient amounts of Vitamin C
• 1 kilogram of Valencia Oranges have insufficient amounts of Vitamin B3
• Both Boiled Mungo Beans with Salt as well as Raw Valencia Oranges have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Mungo Beans with Salt vs Valencia Oranges:

• 1 kilogram of Boiled Mungo Beans with Salt has 1.3 times more Calcium, 3.8 times more Copper, 19.4 times more Iron, 6.3 times more Magnesium, 17.9 times more Manganese, 9.2 times more Phosphorus, 1.3 times more Potassium, more Sodium and 13.8 times more Zinc than Valencia Oranges.
• 1 kilogram of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Mungo Beans with Salt has 2.1 times more Energy, 20.9 times more Omega 3, 1.5 times more Carbohydrate, 2.6 times more Fiber and 7.3 times more Protein than Valencia Oranges.
• 1 kilogram of Valencia Oranges provide inadequate amounts of Energy, Omega 3 and Protein
• Both Boiled Mungo Beans with Salt as well as Raw Valencia Oranges provide inadequate amounts of Omega 6 in one kilogram.