Comparing Nutrients in 1 pound Mungo Beans VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Mungo Beans	29%	4%	67%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Mungo Beans	Florida Oranges	Recommended Dietary Allowance
Energy	53.3% 1547kcal	7.2% 209kcal	2900kcal per day for Men 19-50 years
Fat	7.67% 7.44g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	283% 4.53g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	1.92% 0.33g	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	206% 268g	40.3% 52.3g	130g per day for Men 19-50 years
Sugars	NA	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	218% 83g	28.6% 11g	38g per day for Men 19-50 years
Protein	204% 114g	5.67% 3.18g	56g per day for Men 19-50 years

Vitamins

	Mungo Beans	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	103% 1.24mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	88.6% 1.15mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41% 6.56mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	82% 4.1mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	98% 1.27mg	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	245% 980μg	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	0% 0mg	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	NA	5.44% 0.82mg	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

	Mungo Beans	Florida Oranges	Recommended Dietary Allowance
Calcium	62.6% 626mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	494% 4.45mg	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	429% 34.3mg	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	288% 1211mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	301% 6.93mg	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	246% 1719mg	7.78% 54.4mg	700mg per day for Men 19-50 years
Potassium	131% 4459mg	22.5% 767mg	3400mg per day for Men 19-50 years
Selenium	67.6% 37μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	11.5% 172mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	138% 15mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	1.32% 49g	10.7% 395g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Mungo Beans vs Florida Oranges:

• Raw Mungo Beans have 2.7 times more Vitamin B1, 6.4 times more Vitamin B2, 3.6 times more Vitamin B3, 3.6 times more Vitamin B5, 5.5 times more Vitamin B6 and 12.7 times more Vitamin B9 than Raw Florida Oranges.
• While Raw Florida Oranges contain 11 times more Vitamin A and more Vitamin C than Raw Mungo Beans.
• Both Raw Mungo Beans as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Mungo Beans vs Florida Oranges:

• Raw Mungo Beans have 3.2 times more Calcium, 25.2 times more Copper, 84.1 times more Iron, 26.7 times more Magnesium, 63.6 times more Manganese, 31.6 times more Phosphorus, 5.8 times more Potassium, 16.4 times more Selenium, more Sodium and 41.9 times more Zinc than Raw Florida Oranges.
• While Raw Florida Oranges contain 8.1 times more Water than Raw Mungo Beans.

Comparison of macro-nutrients per 1 pound:

• Raw Mungo Beans have 7.4 times more Energy, 7.8 times more Fat, 90.8 times more Omega 3, 5.1 times more Carbohydrate, 7.6 times more Fiber and 36 times more Protein than Raw Florida Oranges.
• Both Raw Mungo Beans as well as Raw Florida Oranges have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.