Comparing Nutrients in 300 calories Florida Oranges VS Hyacinth-Young beans

Weight per 300 calories

• Florida Oranges: 652g
• Hyacinth-Young beans: 652g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 300 calories - Florida Oranges or Hyacinth-Young beans?

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Hyacinth-Young beans	18%	4%	78%

Macro Nutrients

	Florida Oranges	Hyacinth-Young beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.37g	1.34% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	1.8% 0.57g	32g per day for Men 19-50 years
Omega 3	4.5% 0.072g	2.85% 0.046g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	0.038% 0.007g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.3g	46% 60g	130g per day for Men 19-50 years
Sugars	82.2% 59.6g	36.7% 26.6g	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	41% 15.7g	56.6% 21.5g	38g per day for Men 19-50 years
Protein	8.15% 4.57g	24.5% 13.7g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Hyacinth-Young beans	Recommended Dietary Allowance
Vitamin A	7.97% 71.7μg	31% 280μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54.3% 0.65mg	42% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	21% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.6% 1.63mg	7.17% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.6% 0.33mg	12% 0.16mg	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	27.7% 111μg	101% 404μg	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	326% 293mg	93% 84mg	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	7.83% 1.17mg	22% 3.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	98% 118μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Hyacinth-Young beans	Recommended Dietary Allowance
Calcium	28% 280mg	32.6% 326mg	1000mg per day for Men 19-50 years
Copper	28.3% 0.25mg	34% 0.31mg	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	7.34% 0.59mg	60.3% 4.83mg	8mg per day for Men 19-50 years
Magnesium	15.5% 65.2mg	62% 261mg	420mg per day for Men 19-50 years
Manganese	6.8% 0.16mg	58% 1.34mg	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% 78.3mg	45.7% 320mg	700mg per day for Men 19-50 years
Potassium	32.4% 1102mg	48.3% 1643mg	3400mg per day for Men 19-50 years
Selenium	5.93% 3.26μg	17.8% 9.8μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.87% 13mg	1500mg per day for Men 19-50 years
Zinc	4.74% 0.52mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	15.4% 568g	15.5% 573g	3700g per day for Men 19-50 years

Florida Oranges VS Hyacinth-Young Beans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Florida Oranges or Hyacinth-Young beans?

Lets compare vitamin content per 300 calories of Florida Oranges vs Hyacinth-Young beans:

• 300 calories of Florida Oranges have 1.3 times more Vitamin B1, 4.5 times more Vitamin B5, 2.1 times more Vitamin B6 and 3.5 times more Vitamin C than Hyacinth-Young beans.
• While 300 kcal of Raw Hyacinth-Young beans contain 3.9 times more Vitamin A, 2.3 times more Vitamin B2, 1.3 times more Vitamin B3, 3.6 times more Vitamin B9, 2.8 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• 300 calories of Florida Oranges have insufficient amounts of Vitamin K
• Both Raw Florida Oranges as well as Raw Hyacinth-Young beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Florida Oranges vs Hyacinth-Young beans:

• 300 kcal of Raw Hyacinth-Young beans contain 8.2 times more Iron, 4 times more Magnesium, 8.5 times more Manganese, 4.1 times more Phosphorus, 1.5 times more Potassium, 3 times more Selenium and 4.6 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Hyacinth-Young beans contain similar levels of Calcium, Copper and Water per 300 calories.
• 300 calories of Florida Oranges lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Florida Oranges have 1.3 times more Carbohydrate and 2.2 times more Sugars than Hyacinth-Young beans.
• While 300 kcal of Raw Hyacinth-Young beans contain 1.4 times more Fiber and 3 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Hyacinth-Young beans offer comparable quantities of Energy per 300 calories.
• Both Raw Florida Oranges as well as Raw Hyacinth-Young beans provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.