Comparing Nutrients in 1 pound Boiled Mung Beans VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Boiled Mung Beans	26%	3%	71%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Boiled Mung Beans	Navel Oranges	Recommended Dietary Allowance
Energy	16.4% 476kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	1.78% 1.72g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	1.64% 0.53g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67% 87g	43.8% 57g	130g per day for Men 19-50 years
Sugars	12.5% 9.07g	53% 38.6g	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	14% 10.2g	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	% 8.94g	g per day for Men 19-50 years
Sucrose	NA	% 19.4g	g per day for Men 19-50 years
Fiber	91% 34.5g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	57% 32g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Boiled Mung Beans	Navel 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	25.7% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.3% 0.28mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.6mg	12% 1.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37% 1.86mg	23.7% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	27.6% 0.36mg	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	38.6% 154μg	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	298% 268mg	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	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mung Beans	Navel Oranges	Recommended Dietary Allowance
Calcium	12.2% 122mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	78.6% 0.71mg	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	79.4% 6.35mg	7.37% 0.59mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	58.8% 1.35mg	5.7% 0.13mg	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	15% 104mg	700mg per day for Men 19-50 years
Potassium	35.5% 1207mg	22% 753mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	34.6% 3.8mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	8.9% 330g	10.5% 390g	3700g per day for Men 19-50 years

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

• Boiled Mung Beans have 2.4 times more Vitamin B1, 1.4 times more Vitamin B3, 1.6 times more Vitamin B5, 4.7 times more Vitamin B9 and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain 12 times more Vitamin A and 59.1 times more Vitamin C than Boiled Mung Beans.
• Both Boiled Mung Beans and Raw Navel Oranges have similar amounts of Vitamin B2, Vitamin B6 and Vitamin E per 1 lb.
• Both Boiled Mung Beans as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Boiled Mung Beans have 4 times more Copper, 10.8 times more Iron, 4.4 times more Magnesium, 10.3 times more Manganese, 4.3 times more Phosphorus, 1.6 times more Potassium, more Selenium and 10.5 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.6 times more Calcium than Boiled Mung Beans.
• Both Boiled Mung Beans and Raw Navel 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, 1.5 times more Carbohydrate, 3.5 times more Fiber and 7.7 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 4.3 times more Sugars than Boiled Mung Beans.
• Both Boiled Mung Beans as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.