Comparing Nutrients in 1 pound Valencia Oranges VS Winged Bean Leaves

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Winged Bean Leaves	26%	11%	63%

Macro Nutrients

	Valencia Oranges	Winged Bean Leaves	Recommended Dietary Allowance
Energy	7.66% 222kcal	11.6% 336kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	5.14% 5g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	3.86% 1.23g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	7.37% 0.12g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	5% 0.85g	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	49% 64g	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	47.4% 26.5g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Winged Bean Leaves	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	204% 1837μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	315% 3.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	210% 2.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	98% 15.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	81% 1.05mg	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	18% 72.6μg	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	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	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	Winged Bean Leaves	Recommended Dietary Allowance
Calcium	18% 181mg	102% 1016mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	230% 2.07mg	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	227% 18mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	270% 6.2mg	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	41% 286mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	23.5% 798mg	3400mg per day for Men 19-50 years
Selenium	NA	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	52.8% 5.8mg	11mg per day for Men 19-50 years
Water	10.6% 392g	9.42% 349g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Winged Bean Leaves per 1 lb

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

Lets compare vitamin content per 1 pound of Valencia Oranges vs Winged Bean Leaves:

• 1 pound of Valencia Oranges has 1.8 times more Vitamin B5 and 2.4 times more Vitamin B9 than Winged Bean Leaves.
• While 1 lb of Raw Winged Bean Leaves contains 33.8 times more Vitamin A, 9.6 times more Vitamin B1, 15.1 times more Vitamin B2, 12.7 times more Vitamin B3 and 3.7 times more Vitamin B6 than Raw Valencia Oranges.
• Both Valencia Oranges and Winged Bean Leaves provide similar amounts of Vitamin C per one pound.
• 1 pound of Valencia Oranges have insufficient amounts of Vitamin A and Vitamin B3
• Both Raw Valencia Oranges as well as Raw Winged Bean Leaves have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Valencia Oranges vs Winged Bean Leaves:

• 1 pound of Valencia Oranges has 1.3 times more Magnesium than Winged Bean Leaves.
• While 1 lb of Raw Winged Bean Leaves contains 5.6 times more Calcium, 12.3 times more Copper, 44.4 times more Iron, 59.4 times more Manganese, 3.7 times more Phosphorus and 21.3 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Winged Bean Leaves contain similar levels of Potassium and Water per one pound.
• 1 pound of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 1 pound of Winged Bean Leaves lack sufficient amounts of Magnesium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Winged Bean Leaves contains 1.5 times more Energy and 5.6 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Winged Bean Leaves offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Valencia Oranges provide inadequate amounts of Energy and Protein
• Both Raw Valencia Oranges as well as Raw Winged Bean Leaves provide inadequate amounts of Omega 3 and Omega 6 in one pound.