Comparing Nutrients in 300 calories Boiled Young Winged Beans VS Navel Oranges

Weight per 300 calories

• Boiled Young Winged Beans: 790g
• Navel Oranges: 612g

Raw Navel Oranges have 1.3 times more energy per unit of mass than Boiled and Drained Young Winged Beans, which is low in comparison to other foods. Boiled Young Winged Beans having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Winged Beans	53%	15%	32%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Boiled Young Winged Beans	Navel Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.37% 5.2g	0.95% 0.92g	97g per day for Men 19-50 years
Saturated Fat	4.47% 1.43g	0.33% 0.1g	32g per day for Men 19-50 years
Omega 3	8.4% 0.13g	3.44% 0.055g	1.6g per day for Men 19-50 years
Omega 6	5.8% 0.99g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.5% 25.3g	59% 76.8g	130g per day for Men 19-50 years
Sugars	NA	71.8% 52g	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	19% 13.8g	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	% 12g	g per day for Men 19-50 years
Sucrose	NA	% 26.2g	g per day for Men 19-50 years
Fiber	NA	35.4% 13.5g	38g per day for Men 19-50 years
Protein	75% 42g	9.95% 5.57g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Winged Beans	Navel Oranges	Recommended Dietary Allowance
Vitamin A	3.5% 31.6μg	8.16% 73.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.6% 0.68mg	34.7% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.7% 0.57mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.15mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.47% 0.32mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.8% 0.65mg	37.2% 0.48mg	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	69% 276μg	52% 208μg	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	86% 77.4mg	402% 362mg	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	NA	6.12% 0.92mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Young Winged Beans	Navel Oranges	Recommended Dietary Allowance
Calcium	48% 482mg	26.3% 263mg	1000mg per day for Men 19-50 years
Copper	32.5% 0.29mg	26.5% 0.24mg	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	108% 8.6mg	9.95% 0.8mg	8mg per day for Men 19-50 years
Magnesium	56.4% 237mg	16% 67.3mg	420mg per day for Men 19-50 years
Manganese	54.2% 1.25mg	7.7% 0.18mg	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	28% 197mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	63.6% 2163mg	30% 1016mg	3400mg per day for Men 19-50 years
Selenium	15.8% 8.7μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.6mg	0.41% 6.12mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	4.45% 0.49mg	11mg per day for Men 19-50 years
Water	19.2% 711g	14.2% 526g	3700g per day for Men 19-50 years

Boiled Young Winged Beans VS Navel Oranges Nutrients Per 300 Kcal

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

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

• 300 calories of Boiled Young Winged Beans have 1.6 times more Vitamin B1, 1.8 times more Vitamin B2, 2 times more Vitamin B3, 1.3 times more Vitamin B6 and 1.3 times more Vitamin B9 than Navel Oranges.
• While 300 kcal of Raw Navel Oranges contain 2.3 times more Vitamin A, 4.9 times more Vitamin B5 and 4.7 times more Vitamin C than Boiled and Drained Young Winged Beans.
• 300 calories of Boiled Young Winged Beans have insufficient amounts of Vitamin A
• Both Boiled and Drained Young Winged Beans as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Boiled Young Winged Beans have 1.8 times more Calcium, 1.2 times more Copper, 10.8 times more Iron, 3.5 times more Magnesium, 7 times more Manganese, 1.4 times more Phosphorus, 2.1 times more Potassium, more Selenium, 4.5 times more Zinc and 1.4 times more Water than Navel Oranges.
• 300 calories of Navel Oranges lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Young Winged Beans have 2.4 times more Omega 3 and 7.5 times more Protein than Navel Oranges.
• While 300 kcal of Raw Navel Oranges contain 3 times more Carbohydrate than Boiled and Drained Young Winged Beans.
• Both Boiled Young Winged Beans and Navel Oranges offer comparable quantities of Energy per 300 calories.
• 300 calories of Navel Oranges provide inadequate amounts of Omega 3
• Both Boiled and Drained Young Winged Beans as well as Raw Navel Oranges provide inadequate amounts of Omega 6 in 300 calories.