Comparing Nutrients in 1 pound Boiled Mung Beans VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Boiled Mung Beans	26%	3%	71%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Boiled Mung Beans	Valencia Oranges	Recommended Dietary Allowance
Energy	16.4% 476kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	1.78% 1.72g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	1.64% 0.53g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67% 87g	41.5% 54g	130g per day for Men 19-50 years
Sugars	12.5% 9.07g	NA	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	91% 34.5g	30% 11.3g	38g per day for Men 19-50 years
Protein	57% 32g	8.42% 4.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Mung Beans	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62% 0.74mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.3% 0.28mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.6mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37% 1.86mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	22% 0.29mg	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	180% 721μg	44.2% 177μg	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	5.04% 4.54mg	244% 220mg	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	4.54% 0.68mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mung Beans	Valencia Oranges	Recommended Dietary Allowance
Calcium	12.2% 122mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	78.6% 0.71mg	18.6% 0.17mg	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	79.4% 6.35mg	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	58.8% 1.35mg	4.54% 0.1mg	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	64% 449mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	35.5% 1207mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	NA	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	34.6% 3.8mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	8.9% 330g	10.6% 392g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Mung Beans vs Valencia Oranges:

• Boiled Mung Beans have 1.9 times more Vitamin B1, 1.5 times more Vitamin B2, 2.1 times more Vitamin B3, 1.6 times more Vitamin B5 and 4.1 times more Vitamin B9 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 12 times more Vitamin A and 48.5 times more Vitamin C than Boiled Mung Beans.
• Both Boiled Mung Beans and Raw Valencia Oranges have similar amounts of Vitamin B6 per 1 lb.
• Both Boiled Mung Beans as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Mung Beans vs Valencia Oranges:

• Boiled Mung Beans have 4.2 times more Copper, 15.6 times more Iron, 4.8 times more Magnesium, 13 times more Manganese, 5.8 times more Phosphorus, 1.5 times more Potassium and 14 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.5 times more Calcium than Boiled Mung Beans.
• Both Boiled Mung Beans and Raw Valencia Oranges have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled Mung Beans have 2.1 times more Energy, 1.6 times more Carbohydrate, 3 times more Fiber and 6.8 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.8 times more Omega 3 than Boiled Mung Beans.
• Both Boiled Mung Beans as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.