Comparing Nutrients in 1 kilogram Valencia Oranges VS Yambean

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Yambean	7%	2%	91%

Macro Nutrients

	Valencia Oranges	Yambean	Recommended Dietary Allowance
Energy	17% 490kcal	13% 380kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	8.75% 0.14g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	68% 88.2g	130g per day for Men 19-50 years
Sugars	NA	25% 18g	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	129% 49g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	13% 7.2g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Yambean	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	32.3% 0.42mg	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	30% 120μg	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	224% 202mg	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	30.7% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Yambean	Recommended Dietary Allowance
Calcium	40% 400mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	53.3% 0.48mg	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	75% 6mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	26% 0.6mg	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	25.7% 180mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	44% 1500mg	3400mg per day for Men 19-50 years
Selenium	NA	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	14.5% 1.6mg	11mg per day for Men 19-50 years
Water	23.3% 863g	24.3% 901g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Valencia Oranges vs Yambean :

• Raw Valencia Oranges have 12 times more Vitamin A, 4.4 times more Vitamin B1, 1.4 times more Vitamin B2, 1.4 times more Vitamin B3, 1.9 times more Vitamin B5, 1.5 times more Vitamin B6, 3.3 times more Vitamin B9 and 2.4 times more Vitamin C than Raw Yambean .
• Both Raw Valencia Oranges as well as Raw Yambean have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Valencia Oranges vs Yambean :

• Raw Valencia Oranges have 3.3 times more Calcium than Raw Yambean .
• While Raw Yambean contains 1.3 times more Copper, 6.7 times more Iron, 2.6 times more Manganese and 2.7 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Yambean have similar amounts of Magnesium, Phosphorus, Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Valencia Oranges have 1.3 times more Energy, 1.3 times more Carbohydrate and 1.4 times more Protein than Raw Yambean .
• While Raw Yambean contains 2 times more Fiber than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Yambean have similar amounts of Omega 3 per 1 kg.
• Both Raw Valencia Oranges as well as Raw Yambean have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.