Comparing Nutrients in 1 pound Valencia Oranges VS Boiled Sprouted Mung Beans

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Boiled Sprouted Mung Beans	32%	3%	65%

Macro Nutrients

	Valencia Oranges	Boiled Sprouted Mung Beans	Recommended Dietary Allowance
Energy	7.66% 222kcal	3.3% 95kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	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	41.5% 54g	14.6% 19g	130g per day for Men 19-50 years
Sugars	NA	17.8% 13g	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	9.55% 3.63g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	16.4% 9.2g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Boiled Sprouted Mung Beans	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	35.6% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	23% 3.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	19% 0.24mg	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	33% 132μg	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	57.5% 51.7mg	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	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	86% 103μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Boiled Sprouted Mung Beans	Recommended Dietary Allowance
Calcium	18% 181mg	5.44% 54.4mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	61.5% 0.55mg	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	37% 2.95mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	27.6% 0.64mg	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	18% 127mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	13.5% 458mg	3400mg per day for Men 19-50 years
Selenium	NA	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	19.4% 2.13mg	11mg per day for Men 19-50 years
Water	10.6% 392g	11.4% 424g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges have 12 times more Vitamin A, 1.7 times more Vitamin B1, 1.3 times more Vitamin B9 and 4.3 times more Vitamin C than Boiled and Drained Sprouted Mung Beans.
• While Boiled and Drained Sprouted Mung Beans contain 2.6 times more Vitamin B2 and 3 times more Vitamin B3 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Boiled and Drained Sprouted Mung Beans have similar amounts of Vitamin B5 and Vitamin B6 per 1 lb.
• Both Raw Valencia Oranges as well as Boiled and Drained Sprouted Mung Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Raw Valencia Oranges have 3.3 times more Calcium and 1.8 times more Potassium than Boiled and Drained Sprouted Mung Beans.
• While Boiled and Drained Sprouted Mung Beans contain 3.3 times more Copper, 7.2 times more Iron, 1.4 times more Magnesium, 6.1 times more Manganese, 1.6 times more Phosphorus and 7.8 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Boiled and Drained Sprouted Mung Beans have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Valencia Oranges have 2.3 times more Energy, 1.8 times more Omega 3, 2.8 times more Carbohydrate and 3.1 times more Fiber than Boiled and Drained Sprouted Mung Beans.
• While Boiled and Drained Sprouted Mung Beans contain 2 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Boiled and Drained Sprouted Mung Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.