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

Macros Ratio

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

Macro Nutrients

	In Pod Fava Beans	Florida Oranges	Recommended Dietary Allowance
Energy	13.8% 399kcal	7.2% 209kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	1.67% 0.54g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	8.5% 0.14g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	8.32% 1.4g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.5% 80g	40.3% 52.3g	130g per day for Men 19-50 years
Sugars	57.6% 41.8g	57% 41.5g	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	89.5% 34g	28.6% 11g	38g per day for Men 19-50 years
Protein	64% 36g	5.67% 3.18g	56g per day for Men 19-50 years

Vitamins

	In Pod Fava Beans	Florida Oranges	Recommended Dietary Allowance
Vitamin A	8.57% 77μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.3% 0.6mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	101% 1.3mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63.8% 10.2mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.4% 1.02mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	17.8% 0.23mg	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	168% 671μg	19.3% 77μg	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	18.6% 16.8mg	227% 204mg	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	35% 5.26mg	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	155% 186μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	In Pod Fava Beans	Florida Oranges	Recommended Dietary Allowance
Calcium	16.8% 168mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	203% 1.82mg	19.7% 0.18mg	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	88% 7.03mg	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	35.6% 150mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	4.73% 0.11mg	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	83.6% 585mg	7.78% 54.4mg	700mg per day for Men 19-50 years
Potassium	44.3% 1506mg	22.5% 767mg	3400mg per day for Men 19-50 years
Selenium	6.6% 3.63μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	7.56% 113mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	8.9% 329g	10.7% 395g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of In Pod Fava Beans has 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 Florida Oranges.
• While 1 lb of Raw Florida Oranges contains 12.2 times more Vitamin C than Raw In Pod Fava Beans.
• Both In Pod Fava Beans and Florida Oranges provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Florida Oranges have insufficient amounts of Vitamin E and Vitamin K
• Both Raw In Pod Fava Beans as well as Raw Florida Oranges have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of In Pod Fava Beans has 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 Florida Oranges.
• Both In Pod Fava Beans and Florida Oranges contain similar levels of Calcium per one pound.
• 1 pound of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• Both Raw In Pod Fava Beans as well as Raw Florida Oranges lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

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