Comparing Nutrients in 1 pound Oranges with Peel VS Boiled Yardlong Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Boiled Yardlong Beans with Salt	27%	3%	70%

Macro Nutrients

	Oranges with Peel	Boiled Yardlong Beans with Salt	Recommended Dietary Allowance
Energy	9.85% 286kcal	18.5% 535kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	2.1% 2.04g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	1.64% 0.53g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	2.8% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.3g	73.6% 96g	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	53.7% 20.4g	45.4% 17.2g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	67% 37.6g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Boiled Yardlong Beans with Salt	Recommended Dietary Allowance
Vitamin A	6.55% 59μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	80% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	33% 0.43mg	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	34% 136μg	166% 662μg	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	358% 322mg	2% 1.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Oranges with Peel	Boiled Yardlong Beans with Salt	Recommended Dietary Allowance
Calcium	31.8% 318mg	19% 191mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	113% 1.02mg	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	45.4% 3.63mg	150% 12mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	106% 445mg	420mg per day for Men 19-50 years
Manganese	NA	96% 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	14.3% 100mg	117% 821mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	42% 1429mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	73% 1093mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	10% 373g	8.43% 312g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Boiled Yardlong Beans with Salt per 1 lb

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

Lets compare vitamin content per 1 pound of Oranges with Peel vs Boiled Yardlong Beans with Salt:

• 1 pound of Oranges with Peel has 177.5 times more Vitamin C than Boiled Yardlong Beans with Salt.
• While 1 lb of Boiled Yardlong Beans with Salt contains 2.1 times more Vitamin B1, 1.3 times more Vitamin B2 and 4.9 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Boiled Yardlong Beans with Salt provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per one pound.
• 1 pound of Boiled Yardlong Beans with Salt have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Boiled Yardlong Beans with Salt have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Oranges with Peel vs Boiled Yardlong Beans with Salt:

• 1 pound of Oranges with Peel has 1.7 times more Calcium than Boiled Yardlong Beans with Salt.
• While 1 lb of Boiled Yardlong Beans with Salt contains 3.9 times more Copper, 3.3 times more Iron, 7 times more Magnesium, 8.2 times more Phosphorus, 1.6 times more Potassium, 4 times more Selenium, 120.5 times more Sodium and 9.8 times more Zinc than Raw Oranges with Peel .
• 1 pound of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Boiled Yardlong Beans with Salt contains 1.9 times more Energy, 5.5 times more Omega 3, 1.4 times more Carbohydrate and 6.4 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Boiled Yardlong Beans with Salt offer comparable quantities of Fiber per one pound.
• 1 pound of Oranges with Peel provide inadequate amounts of Omega 3
• Both Raw Oranges with Peel as well as Boiled Yardlong Beans with Salt provide inadequate amounts of Omega 6 in one pound.