Comparing Nutrients in 1 kilogram Winged Beans VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Winged Beans	27%	34%	39%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Winged Beans	Florida Oranges	Recommended Dietary Allowance
Energy	141% 4090kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	168% 163g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	72% 23g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	164% 2.62g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	239% 40.7g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	321% 417g	88.8% 115g	130g per day for Men 19-50 years
Sugars	NA	126% 91g	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	682% 259g	63% 24g	38g per day for Men 19-50 years
Protein	529% 297g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Winged Beans	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	858% 10.3mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	346% 4.5mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	193% 31mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	159% 7.95mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	39.2% 0.51mg	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	113% 450μg	42.5% 170μg	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	0% 0mg	500% 450mg	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	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Winged Beans	Florida Oranges	Recommended Dietary Allowance
Calcium	440% 4400mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	3200% 29mg	43.3% 0.39mg	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	1680% 134mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	426% 1790mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	1618% 37.2mg	10.4% 0.24mg	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	644% 4510mg	17% 120mg	700mg per day for Men 19-50 years
Potassium	287% 9770mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	149% 82μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	25.3% 380mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	407% 44.8mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	2.25% 83.4g	23.6% 871g	3700g per day for Men 19-50 years

Nutrient Comparison: Winged Beans VS Florida Oranges per 1 kg

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

Lets compare vitamin content per 1 kilogram of Winged Beans vs Florida Oranges:

• 1 kilogram of Winged Beans has 10.3 times more Vitamin B1, 11.3 times more Vitamin B2, 7.7 times more Vitamin B3, 3.2 times more Vitamin B5, 3.4 times more Vitamin B6 and 2.6 times more Vitamin B9 than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains more Vitamin C than Raw Winged Beans.
• 1 kilogram of Winged Beans have insufficient amounts of Vitamin C
• Both Raw Winged Beans as well as Raw Florida Oranges have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Winged Beans vs Florida Oranges:

• 1 kilogram of Winged Beans has 10.2 times more Calcium, 73.8 times more Copper, 149.3 times more Iron, 17.9 times more Magnesium, 155 times more Manganese, 37.6 times more Phosphorus, 5.8 times more Potassium, 16.4 times more Selenium, more Sodium and 56 times more Zinc than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 10.4 times more Water than Raw Winged Beans.
• 1 kilogram of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Winged Beans has 8.9 times more Energy, 77.7 times more Fat, 92.1 times more Saturated Fat, 23.8 times more Omega 3, 131.2 times more Omega 6, 3.6 times more Carbohydrate, 10.8 times more Fiber and 42.4 times more Protein than Florida Oranges.
• 1 kilogram of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein