Comparing Nutrients in 300 calories Oranges with Peel VS Hyacinth-Young beans

Weight per 300 calories

• Oranges with Peel: 476g
• Hyacinth-Young beans: 652g

Oranges with Peel have 1.4 times more energy per 100g than Hyacinth-Young beans. It has low energy density when compared to other foods. Raw Hyacinth-Young beans having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Hyacinth-Young beans	18%	4%	78%

Macro Nutrients

	Oranges with Peel	Hyacinth-Young beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	1.34% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	1.8% 0.57g	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	2.85% 0.046g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	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	56.8% 74g	46% 60g	130g per day for Men 19-50 years
Sugars	NA	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	56.4% 21.4g	56.6% 21.5g	38g per day for Men 19-50 years
Protein	11% 6.2g	24.5% 13.7g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Hyacinth-Young beans	Recommended Dietary Allowance
Vitamin A	6.88% 62μg	31% 280μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	42% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	21% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	7.17% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	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	35.7% 143μg	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	376% 338mg	93% 84mg	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	22% 3.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	98% 118μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Hyacinth-Young beans	Recommended Dietary Allowance
Calcium	33.3% 333mg	32.6% 326mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	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	47.6% 3.8mg	60.3% 4.83mg	8mg per day for Men 19-50 years
Magnesium	16% 66.7mg	62% 261mg	420mg per day for Men 19-50 years
Manganese	NA	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	15% 105mg	45.7% 320mg	700mg per day for Men 19-50 years
Potassium	27.5% 933mg	48.3% 1643mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	17.8% 9.8μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.52mg	0.87% 13mg	1500mg per day for Men 19-50 years
Zinc	4.76% 0.52mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	10.6% 392g	15.5% 573g	3700g per day for Men 19-50 years

Oranges With Peel VS Hyacinth-Young Beans Nutrients Per 300 Kcal

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

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

• 300 calories of Oranges with Peel have 4.4 times more Vitamin B5, 2.8 times more Vitamin B6 and 4 times more Vitamin C than Hyacinth-Young beans.
• While 300 kcal of Raw Hyacinth-Young beans contain 4.5 times more Vitamin A, 2.5 times more Vitamin B2, 1.4 times more Vitamin B3 and 2.8 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Hyacinth-Young beans provide similar amounts of Vitamin B1 per 300 calories.
• Both Raw Oranges with Peel as well as Raw Hyacinth-Young beans have insufficient amounts of Vitamin B12 in 300 calories.

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

• 300 kcal of Raw Hyacinth-Young beans contain 1.3 times more Iron, 3.9 times more Magnesium, 3.1 times more Phosphorus, 1.8 times more Potassium, 2.9 times more Selenium, 4.6 times more Zinc and 1.5 times more Water than Raw Oranges with Peel .
• Both Oranges with Peel and Hyacinth-Young beans contain similar levels of Calcium and Copper per 300 calories.
• 300 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oranges with Peel have 1.2 times more Carbohydrate than Hyacinth-Young beans.
• While 300 kcal of Raw Hyacinth-Young beans contain 2.2 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Hyacinth-Young beans offer comparable quantities of Energy and Fiber per 300 calories.
• Both Raw Oranges with Peel as well as Raw Hyacinth-Young beans provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.