Comparing Nutrients in 1 pound Navel Oranges VS In Pod Fava Beans

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
In Pod Fava Beans	29%	6%	65%

Macro Nutrients

	Navel Oranges	In Pod Fava Beans	Recommended Dietary Allowance
Energy	7.66% 222kcal	13.8% 399kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	3.4% 3.3g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	1.67% 0.54g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	8.5% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	8.32% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.8% 57g	61.5% 80g	130g per day for Men 19-50 years
Sugars	53% 38.6g	57.6% 41.8g	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	14% 10.2g	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	% 8.94g	NA	g per day for Men 19-50 years
Sucrose	% 19.4g	NA	g per day for Men 19-50 years
Fiber	26.3% 9.98g	89.5% 34g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	64% 36g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	In Pod Fava Beans	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	8.57% 77μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	101% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	63.8% 10.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	20.4% 1.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	36.3% 0.47mg	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	38.6% 154μg	168% 671μg	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	298% 268mg	18.6% 16.8mg	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	35% 5.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	155% 186μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	In Pod Fava Beans	Recommended Dietary Allowance
Calcium	19.5% 195mg	16.8% 168mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	203% 1.82mg	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	7.37% 0.59mg	88% 7.03mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	35.6% 150mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	130% 3mg	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	15% 104mg	83.6% 585mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	44.3% 1506mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	6.6% 3.63μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	7.56% 113mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	41.2% 4.54mg	11mg per day for Men 19-50 years
Water	10.5% 390g	8.9% 329g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS In Pod Fava Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Navel Oranges versus 1 lb of In Pod Fava Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Navel Oranges vs In Pod Fava Beans:

• 1 pound of Navel Oranges has 16 times more Vitamin C than In Pod Fava Beans.
• While 1 lb of Raw In Pod Fava Beans contains 2 times more Vitamin B1, 5.7 times more Vitamin B2, 5.3 times more Vitamin B3, 1.3 times more Vitamin B6, 4.4 times more Vitamin B9, 7.7 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and In Pod Fava Beans provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Navel Oranges as well as Raw In Pod Fava Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Navel Oranges vs In Pod Fava Beans:

• 1 lb of Raw In Pod Fava Beans contains 10.3 times more Copper, 11.9 times more Iron, 3 times more Magnesium, 22.8 times more Manganese, 5.6 times more Phosphorus, 2 times more Potassium and 12.5 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and In Pod Fava Beans contain similar levels of Calcium per one pound.
• 1 pound of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• Both Raw Navel Oranges as well as Raw In Pod Fava Beans lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw In Pod Fava Beans contains 1.8 times more Energy, 1.4 times more Carbohydrate, 3.4 times more Fiber and 8.7 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and In Pod Fava Beans offer comparable quantities of Sugars per one pound.
• 1 pound of Navel Oranges provide inadequate amounts of Energy and Protein
• Both Raw Navel Oranges as well as Raw In Pod Fava Beans provide inadequate amounts of Omega 3 and Omega 6 in one pound.