Comparing Nutrients in 500 calories Boiled Hyacinth-Young beans VS Florida Oranges

Weight per 500 calories

• Boiled Hyacinth-Young beans: 1000g
• Florida Oranges: 1087g

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

Discover which food has more nutrients per 500 calories - Boiled Hyacinth-Young beans or Florida Oranges?

Macros Ratio

	Protein	Fat	Carbs
Boiled Hyacinth-Young beans	23%	5%	72%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Boiled Hyacinth-Young beans	Florida Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.7g	2.35% 2.3g	97g per day for Men 19-50 years
Saturated Fat	3.7% 1.2g	0.85% 0.27g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	7.47% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.8% 92g	96% 125g	130g per day for Men 19-50 years
Sugars	NA	137% 99g	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	NA	68.6% 26g	38g per day for Men 19-50 years
Protein	52.7% 29.5g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Hyacinth-Young beans	Florida Oranges	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.7% 0.56mg	91% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67.7% 0.88mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	27% 4.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	54.3% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	42.6% 0.55mg	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	118% 470μg	46% 185μg	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	56.7% 51mg	543% 489mg	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	13% 1.96mg	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 Hyacinth-Young beans	Florida Oranges	Recommended Dietary Allowance
Calcium	41% 410mg	46.7% 467mg	1000mg per day for Men 19-50 years
Copper	53.3% 0.48mg	47% 0.42mg	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	95% 7.6mg	12.2% 0.98mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	11.3% 0.26mg	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	70% 490mg	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	77% 2620mg	54% 1837mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	9.9% 5.43μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	34.5% 3.8mg	7.9% 0.87mg	11mg per day for Men 19-50 years
Water	23.5% 869g	25.6% 947g	3700g per day for Men 19-50 years

Boiled Hyacinth-Young Beans VS Florida Oranges Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Hyacinth-Young beans or Florida Oranges?

Lets compare vitamin content per 500 calories of Boiled Hyacinth-Young beans vs Florida Oranges:

• 500 calories of Boiled Hyacinth-Young beans have 2 times more Vitamin B2 and 2.5 times more Vitamin B9 than Florida Oranges.
• While 500 kcal of Raw Florida Oranges contain 1.7 times more Vitamin A, 1.9 times more Vitamin B1, 5.1 times more Vitamin B5, 2.4 times more Vitamin B6 and 9.6 times more Vitamin C than Boiled and Drained Hyacinth-Young beans.
• Both Boiled Hyacinth-Young beans and Florida Oranges provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Boiled Hyacinth-Young beans have insufficient amounts of Vitamin A
• Both Boiled and Drained Hyacinth-Young beans as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Hyacinth-Young beans vs Florida Oranges:

• 500 calories of Boiled Hyacinth-Young beans have 7.8 times more Iron, 3.9 times more Magnesium, 8.1 times more Manganese, 3.8 times more Phosphorus, 1.4 times more Potassium, 2.9 times more Selenium and 4.4 times more Zinc than Florida Oranges.
• Both Boiled Hyacinth-Young beans and Florida Oranges contain similar levels of Calcium, Copper and Water per 500 calories.
• 500 calories of Florida Oranges lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Hyacinth-Young beans have 3.9 times more Protein than Florida Oranges.
• While 500 kcal of Raw Florida Oranges contain 1.4 times more Carbohydrate than Boiled and Drained Hyacinth-Young beans.
• Both Boiled Hyacinth-Young beans and Florida Oranges offer comparable quantities of Energy per 500 calories.
• Both Boiled and Drained Hyacinth-Young beans as well as Raw Florida Oranges provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.