Comparing Nutrients in 1 pound Valencia Oranges VS Boiled Hyacinth Beans

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Boiled Hyacinth Beans	27%	4%	69%

Macro Nutrients

	Valencia Oranges	Boiled Hyacinth Beans	Recommended Dietary Allowance
Energy	7.66% 222kcal	18.3% 531kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	2.7% 2.63g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	NA	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	6.54% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.5% 54g	72% 94g	130g per day for Men 19-50 years
Sugars	NA	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	30% 11.3g	NA	38g per day for Men 19-50 years
Protein	8.42% 4.7g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Boiled Hyacinth Beans	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	11.7% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	28.7% 1.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	13% 0.17mg	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	44.2% 177μg	4.54% 18μg	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	244% 220mg	0% 0mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Boiled Hyacinth Beans	Recommended Dietary Allowance
Calcium	18% 181mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	172% 1.55mg	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	5.1% 0.41mg	260% 20.8mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	88.6% 372mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	95% 2.2mg	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	11% 77mg	77.8% 544mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	45% 1529mg	3400mg per day for Men 19-50 years
Selenium	NA	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	118% 13mg	11mg per day for Men 19-50 years
Water	10.6% 392g	8.47% 314g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Boiled Hyacinth Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Valencia Oranges versus 1 lb of Boiled Hyacinth Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Valencia Oranges has 1.7 times more Vitamin B6, 9.8 times more Vitamin B9 and more Vitamin C than Boiled Hyacinth Beans.
• While 1 lb of Boiled Hyacinth Beans contains 3.1 times more Vitamin B1, 1.5 times more Vitamin B3 and 1.3 times more Vitamin B5 than Raw Valencia Oranges.
• Both Valencia Oranges and Boiled Hyacinth Beans provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Valencia Oranges have insufficient amounts of Vitamin B3
• 1 pound of Boiled Hyacinth Beans have insufficient amounts of Vitamin B9 and Vitamin C
• Both Raw Valencia Oranges as well as Boiled Hyacinth Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Valencia Oranges has 1.2 times more Water than Boiled Hyacinth Beans.
• While 1 lb of Boiled Hyacinth Beans contains 9.2 times more Copper, 50.9 times more Iron, 8.2 times more Magnesium, 21 times more Manganese, 7.1 times more Phosphorus, 1.9 times more Potassium and 47.5 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Boiled Hyacinth Beans contain similar levels of Calcium per one pound.
• 1 pound of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Boiled Hyacinth Beans contains 2.4 times more Energy, 1.7 times more Carbohydrate and 7.8 times more Protein than Raw Valencia Oranges.
• 1 pound of Valencia Oranges provide inadequate amounts of Energy and Protein
• Both Raw Valencia Oranges as well as Boiled Hyacinth Beans provide inadequate amounts of Omega 6 in one pound.