Comparing Nutrients in 1 kilogram Valencia Oranges VS Hyacinth-Young beans

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Hyacinth-Young beans	18%	4%	78%

Macro Nutrients

	Valencia Oranges	Hyacinth-Young beans	Recommended Dietary Allowance
Energy	17% 490kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	2.75% 0.88g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	0.059% 0.01g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	70.7% 92g	130g per day for Men 19-50 years
Sugars	NA	56.3% 40.8g	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	65.8% 25g	87% 33g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Hyacinth-Young beans	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	47.8% 430μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	70.8% 0.92mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	18.5% 0.24mg	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	98% 390μg	155% 620μg	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	539% 485mg	143% 129mg	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	34% 5.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	151% 181μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Hyacinth-Young beans	Recommended Dietary Allowance
Calcium	40% 400mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	52.2% 0.47mg	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	11.3% 0.9mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	95% 400mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	89% 2.05mg	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	24.3% 170mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	74% 2520mg	3400mg per day for Men 19-50 years
Selenium	NA	27.3% 15μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	33.6% 3.7mg	11mg per day for Men 19-50 years
Water	23.3% 863g	23.7% 879g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Valencia Oranges vs Hyacinth-Young beans:

• Raw Valencia Oranges have 4.5 times more Vitamin B5, 2.6 times more Vitamin B6 and 3.8 times more Vitamin C than Raw Hyacinth-Young beans.
• While Raw Hyacinth-Young beans contain 3.6 times more Vitamin A, 2.3 times more Vitamin B2, 1.9 times more Vitamin B3 and 1.6 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Hyacinth-Young beans have similar amounts of Vitamin B1 per 1 kg.
• Both Raw Valencia Oranges as well as Raw Hyacinth-Young beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Valencia Oranges vs Hyacinth-Young beans:

• Raw Hyacinth-Young beans contain 1.3 times more Copper, 8.2 times more Iron, 4 times more Magnesium, 8.9 times more Manganese, 2.9 times more Phosphorus, 1.4 times more Potassium and 6.2 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Hyacinth-Young beans have similar amounts of Calcium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Valencia Oranges have 2.3 times more Omega 3 and 1.3 times more Carbohydrate than Raw Hyacinth-Young beans.
• While Raw Hyacinth-Young beans contain 1.3 times more Fiber and 2 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Hyacinth-Young beans have similar amounts of Energy per 1 kg.
• Both Raw Valencia Oranges as well as Raw Hyacinth-Young beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.