Comparing Nutrients in 300 calories Boiled Yardlong Bean with Salt VS Navel Oranges

Weight per 300 calories

• Boiled Yardlong Bean with Salt: 638g
• Navel Oranges: 612g

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

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Yardlong Bean with Salt	21%	2%	77%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Boiled Yardlong Bean with Salt	Navel Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.66% 0.64g	0.95% 0.92g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	0.33% 0.1g	32g per day for Men 19-50 years
Omega 3	6.8% 0.11g	3.44% 0.055g	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	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	45% 58.5g	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	29% 16g	9.95% 5.57g	56g per day for Men 19-50 years

Vitamins

	Boiled Yardlong Bean with Salt	Navel Oranges	Recommended Dietary Allowance
Vitamin A	16.3% 147μg	8.16% 73.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.2% 0.54mg	34.7% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.6% 0.63mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4.02mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.5% 0.33mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	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	72% 287μg	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	115% 103mg	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 Yardlong Bean with Salt	Navel Oranges	Recommended Dietary Allowance
Calcium	28% 281mg	26.3% 263mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	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	78% 6.26mg	9.95% 0.8mg	8mg per day for Men 19-50 years
Magnesium	64% 268mg	16% 67.3mg	420mg per day for Men 19-50 years
Manganese	55.8% 1.3mg	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	52% 364mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	54.4% 1851mg	30% 1016mg	3400mg per day for Men 19-50 years
Selenium	17.4% 9.57μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	102% 1532mg	0.41% 6.12mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	4.45% 0.49mg	11mg per day for Men 19-50 years
Water	15% 558g	14.2% 526g	3700g per day for Men 19-50 years

Boiled Yardlong Bean With Salt VS Navel Oranges Nutrients Per 300 Kcal

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

Lets compare vitamin content per 300 calories of Boiled Yardlong Bean with Salt vs Navel Oranges:

• 300 calories of Boiled Yardlong Bean with Salt have 2 times more Vitamin A, 1.3 times more Vitamin B1, 2 times more Vitamin B2, 1.5 times more Vitamin B3 and 1.4 times more Vitamin B9 than Navel Oranges.
• While 300 kcal of Raw Navel Oranges contain 4.9 times more Vitamin B5, 3.2 times more Vitamin B6 and 3.5 times more Vitamin C than Boiled and Drained Yardlong Bean with Salt.
• Both Boiled and Drained Yardlong Bean with Salt 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 Yardlong Bean with Salt vs Navel Oranges:

• 300 calories of Boiled Yardlong Bean with Salt have 1.3 times more Copper, 7.9 times more Iron, 4 times more Magnesium, 7.2 times more Manganese, 2.6 times more Phosphorus, 1.8 times more Potassium, more Selenium, 250.2 times more Sodium and 4.7 times more Zinc than Navel Oranges.
• Both Boiled Yardlong Bean with Salt and Navel Oranges contain similar levels of Calcium and Water 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 Boiled Yardlong Bean with Salt have 2 times more Omega 3 and 2.9 times more Protein than Navel Oranges.
• While 300 kcal of Raw Navel Oranges contain 1.3 times more Carbohydrate than Boiled and Drained Yardlong Bean with Salt.
• Both Boiled Yardlong Bean with Salt 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 Yardlong Bean with Salt as well as Raw Navel Oranges provide inadequate amounts of Omega 6 in 300 calories.