Comparing Nutrients in 1 kilogram Navel Oranges VS Boiled Mungo Beans

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Boiled Mungo Beans	28%	5%	67%

Macro Nutrients

	Navel Oranges	Boiled Mungo Beans	Recommended Dietary Allowance
Energy	17% 490kcal	36.2% 1050kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	5.67% 5.5g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	209% 3.35g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	141% 183g	130g per day for Men 19-50 years
Sugars	117% 85g	27.7% 20g	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	31% 22.5g	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	% 19.7g	NA	g per day for Men 19-50 years
Sucrose	% 42.8g	NA	g per day for Men 19-50 years
Fiber	58% 22g	168% 64g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	135% 75.4g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Boiled Mungo Beans	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	125% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	57.7% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	94% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	86.6% 4.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	44.6% 0.58mg	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	85% 340μg	235% 940μg	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	657% 591mg	11% 10mg	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	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Boiled Mungo Beans	Recommended Dietary Allowance
Calcium	43% 430mg	53% 530mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	154% 1.4mg	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	16.3% 1.3mg	219% 17.5mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	150% 630mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	179% 4.12mg	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	33% 230mg	223% 1560mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	68% 2310mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	75.5% 8.3mg	11mg per day for Men 19-50 years
Water	23.2% 860g	19.6% 725g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Boiled Mungo Beans per 1 kg

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

Lets compare vitamin content per 1 kilogram of Navel Oranges vs Boiled Mungo Beans:

• 1 kilogram of Navel Oranges has 1.4 times more Vitamin B6 and 59.1 times more Vitamin C than Boiled Mungo Beans.
• While 1 kg of Boiled Mungo Beans contains 2.2 times more Vitamin B1, 1.5 times more Vitamin B2, 3.5 times more Vitamin B3, 1.7 times more Vitamin B5, 2.8 times more Vitamin B9 and more Vitamin K than Raw Navel Oranges.
• 1 kilogram of Navel Oranges have insufficient amounts of Vitamin K
• 1 kilogram of Boiled Mungo Beans have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Boiled Mungo Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Navel Oranges vs Boiled Mungo Beans:

• 1 kg of Boiled Mungo Beans contains 3.6 times more Copper, 13.5 times more Iron, 5.7 times more Magnesium, 14.2 times more Manganese, 6.8 times more Phosphorus, 1.4 times more Potassium, more Selenium and 10.4 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Boiled Mungo Beans contain similar levels of Calcium per one kilogram.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Navel Oranges has 4.2 times more Sugars than Boiled Mungo Beans.
• While 1 kg of Boiled Mungo Beans contains 2.1 times more Energy, 37.2 times more Omega 3, 1.5 times more Carbohydrate, 2.9 times more Fiber and 8.3 times more Protein than Raw Navel Oranges.
• 1 kilogram of Navel Oranges provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Navel Oranges as well as Boiled Mungo Beans provide inadequate amounts of Omega 6 in one kilogram.