Comparing Nutrients in 1 kilogram Oranges VS Broadbeans

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Broadbeans	30%	4%	66%

Macro Nutrients

	Oranges	Broadbeans	Recommended Dietary Allowance
Energy	16.2% 470kcal	118% 3410kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	15.8% 15.3g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	7.94% 2.54g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	28.8% 0.46g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	34% 5.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	448% 583g	130g per day for Men 19-50 years
Sugars	129% 94g	78.6% 57g	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	63% 24g	658% 250g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	466% 261g	56g per day for Men 19-50 years

Vitamins

	Oranges	Broadbeans	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	463% 5.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	256% 3.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	177% 28.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	195% 9.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	282% 3.66mg	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	75% 300μg	1058% 4230μg	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	591% 532mg	15.6% 14mg	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	12% 1.8mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	75% 90μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Broadbeans	Recommended Dietary Allowance
Calcium	40% 400mg	103% 1030mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	916% 8.24mg	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	12.5% 1mg	838% 67mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	457% 1920mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	707% 16.3mg	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	20% 140mg	601% 4210mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	312% 10620mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	149% 82μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	8.67% 130mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	285% 31.4mg	11mg per day for Men 19-50 years
Water	23.4% 868g	2.97% 110g	3700g per day for Men 19-50 years

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

• Raw Oranges have 3.7 times more Vitamin A, 38 times more Vitamin C and 3.6 times more Vitamin E than Raw Broadbeans .
• While Raw Broadbeans contain 6.4 times more Vitamin B1, 8.3 times more Vitamin B2, 10 times more Vitamin B3, 3.9 times more Vitamin B5, 6.1 times more Vitamin B6, 14.1 times more Vitamin B9 and more Vitamin K than Raw Oranges.
• Both Raw Oranges as well as Raw Broadbeans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Oranges vs Broadbeans :

• Raw Oranges have 7.9 times more Water than Raw Broadbeans .
• While Raw Broadbeans contain 2.6 times more Calcium, 18.3 times more Copper, 67 times more Iron, 19.2 times more Magnesium, 65 times more Manganese, 30.1 times more Phosphorus, 5.9 times more Potassium, 16.4 times more Selenium and 44.9 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 1 kilogram:

• Raw Oranges have 1.6 times more Sugars than Raw Broadbeans .
• While Raw Broadbeans contain 7.3 times more Energy, 12.8 times more Fat, 6.6 times more Omega 3, 32.3 times more Omega 6, 5 times more Carbohydrate, 10.4 times more Fiber and 27.8 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Raw Broadbeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.