Comparing Nutrients in 300 calories Navel Oranges VS Boiled Winged Beans with Salt

Weight per 300 calories

• Navel Oranges: 612g
• Boiled Winged Beans with Salt: 204g

Boiled Winged Beans with Salt have 3 times more energy per unit of mass than Raw Navel Oranges, which is average in comparison to other foods. Navel Oranges having low energy density.

Discover which food has more nutrients per 300 calories - Navel Oranges or Boiled Winged Beans with Salt?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Boiled Winged Beans with Salt	27%	34%	39%

Macro Nutrients

	Navel Oranges	Boiled Winged Beans with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.95% 0.92g	12.3% 12g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	5.26% 1.7g	32g per day for Men 19-50 years
Omega 3	3.44% 0.055g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	17.5% 2.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 76.8g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	71.8% 52g	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	19% 13.8g	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	% 12g	NA	g per day for Men 19-50 years
Sucrose	% 26.2g	NA	g per day for Men 19-50 years
Fiber	35.4% 13.5g	NA	38g per day for Men 19-50 years
Protein	9.95% 5.57g	38.7% 21.7g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Boiled Winged Beans with Salt	Recommended Dietary Allowance
Vitamin A	8.16% 73.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.7% 0.42mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	20.3% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	6.37% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.2% 0.48mg	7.38% 0.096mg	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	52% 208μg	5.1% 20.4μg	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	402% 362mg	0% 0mg	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	6.12% 0.92mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Boiled Winged Beans with Salt	Recommended Dietary Allowance
Calcium	26.3% 263mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	175% 1.58mg	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	9.95% 0.8mg	110% 8.84mg	8mg per day for Men 19-50 years
Magnesium	16% 67.3mg	26.2% 110mg	420mg per day for Men 19-50 years
Manganese	7.7% 0.18mg	106% 2.45mg	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	20% 141mg	44.6% 312mg	700mg per day for Men 19-50 years
Potassium	30% 1016mg	17% 571mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	10.8% 5.9μg	55μg per day for Men 19-50 years
Sodium	0.41% 6.12mg	34% 508mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	26.7% 2.94mg	11mg per day for Men 19-50 years
Water	14.2% 526g	3.7% 137g	3700g per day for Men 19-50 years

Navel Oranges VS Boiled Winged Beans With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Navel Oranges or Boiled Winged Beans with Salt?

Lets compare vitamin content per 300 calories of Navel Oranges vs Boiled Winged Beans with Salt:

• 300 calories of Navel Oranges have more Vitamin A, 1.5 times more Vitamin B3, 5 times more Vitamin B5, 5 times more Vitamin B6, 10.2 times more Vitamin B9 and more Vitamin C than Boiled Winged Beans with Salt.
• While 300 kcal of Boiled Winged Beans with Salt contain 1.4 times more Vitamin B1 than Raw Navel Oranges.
• Both Navel Oranges and Boiled Winged Beans with Salt provide similar amounts of Vitamin B2 per 300 calories.
• 300 calories of Boiled Winged Beans with Salt have insufficient amounts of Vitamin A, Vitamin B9 and Vitamin C
• Both Raw Navel Oranges as well as Boiled Winged Beans with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Navel Oranges vs Boiled Winged Beans with Salt:

• 300 calories of Navel Oranges have 1.8 times more Potassium and 3.8 times more Water than Boiled Winged Beans with Salt.
• While 300 kcal of Boiled Winged Beans with Salt contain 6.6 times more Copper, 11.1 times more Iron, 1.6 times more Magnesium, 13.8 times more Manganese, 2.2 times more Phosphorus, more Selenium, 83 times more Sodium and 6 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Boiled Winged Beans with Salt contain similar levels of Calcium per 300 calories.
• 300 calories of Navel Oranges lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Navel Oranges have 2.5 times more Carbohydrate than Boiled Winged Beans with Salt.
• While 300 kcal of Boiled Winged Beans with Salt contain 13 times more Fat, 3.5 times more Omega 3, 21.1 times more Omega 6 and 3.9 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Boiled Winged Beans with Salt offer comparable quantities of Energy per 300 calories.
• 300 calories of Navel Oranges provide inadequate amounts of Omega 3 and Omega 6