Comparing Nutrients in 1 kilogram Florida Oranges VS In Pod Fava Beans

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
In Pod Fava Beans	29%	6%	65%

Macro Nutrients

	Florida Oranges	In Pod Fava Beans	Recommended Dietary Allowance
Energy	16% 460kcal	30.3% 880kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	7.53% 7.3g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	3.7% 1.18g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	18.4% 3.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.8% 115g	136% 176g	130g per day for Men 19-50 years
Sugars	126% 91g	127% 92g	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	197% 75g	38g per day for Men 19-50 years
Protein	12.5% 7g	141% 79.2g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	In Pod Fava Beans	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	19% 170μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	111% 1.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	223% 2.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	141% 22.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	45% 2.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	80% 1.04mg	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	42.5% 170μg	370% 1480μg	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	500% 450mg	41% 37mg	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	77.3% 11.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	341% 409μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	In Pod Fava Beans	Recommended Dietary Allowance
Calcium	43% 430mg	37% 370mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	447% 4mg	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	194% 15.5mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	78.6% 330mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	287% 6.6mg	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	17% 120mg	184% 1290mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	98% 3320mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	16.7% 250mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	91% 10mg	11mg per day for Men 19-50 years
Water	23.6% 871g	19.6% 726g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS In Pod Fava Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Florida Oranges versus 1 kg of In Pod Fava Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Florida Oranges vs In Pod Fava Beans:

• 1 kilogram of Florida Oranges has 12.2 times more Vitamin C than In Pod Fava Beans.
• While 1 kg of Raw In Pod Fava Beans contains 1.3 times more Vitamin B1, 7.3 times more Vitamin B2, 5.6 times more Vitamin B3, 2 times more Vitamin B6, 8.7 times more Vitamin B9, 6.4 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• Both Florida Oranges and In Pod Fava Beans provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Florida Oranges have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Florida Oranges as well as Raw In Pod Fava Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Florida Oranges vs In Pod Fava Beans:

• 1 kilogram of Florida Oranges has 1.2 times more Water than In Pod Fava Beans.
• While 1 kg of Raw In Pod Fava Beans contains 10.3 times more Copper, 17.2 times more Iron, 3.3 times more Magnesium, 27.5 times more Manganese, 10.8 times more Phosphorus, 2 times more Potassium and 12.5 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and In Pod Fava Beans contain similar levels of Calcium per one kilogram.
• 1 kilogram of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• Both Raw Florida Oranges as well as Raw In Pod Fava Beans lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw In Pod Fava Beans contains 1.9 times more Energy, 1.5 times more Carbohydrate, 3.1 times more Fiber and 11.3 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and In Pod Fava Beans offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Florida Oranges provide inadequate amounts of Energy and Protein
• Both Raw Florida Oranges as well as Raw In Pod Fava Beans provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.