Comparing Nutrients in 500 calories Stir-Fried Mung Beans Sprouts VS Oranges with Peel

Weight per 500 calories

• Stir-Fried Mung Beans Sprouts: 1000g
• Oranges with Peel: 794g

Raw Oranges with Peel have 1.3 times more energy per unit of mass than Stir-Fried Sprouted Mung Beans, which is low in comparison to other foods. Stir-Fried Mung Beans Sprouts having low energy density.

Discover which food has more nutrients per 500 calories - Stir-Fried Mung Beans Sprouts or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Mung Beans Sprouts	28%	3%	69%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Stir-Fried Mung Beans Sprouts	Oranges with Peel	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	2.45% 2.4g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	3.4% 0.58g	2.05% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.5% 106g	95% 123g	130g per day for Men 19-50 years
Sugars	NA	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	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	50% 19g	94% 35.7g	38g per day for Men 19-50 years
Protein	76.8% 43g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Mung Beans Sprouts	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	117% 1.4mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	138% 1.8mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	25% 3.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	112% 5.6mg	52.4% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	56.8% 0.74mg	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	175% 700μg	59.5% 238μg	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	178% 160mg	626% 563mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stir-Fried Mung Beans Sprouts	Oranges with Peel	Recommended Dietary Allowance
Calcium	13% 130mg	55.6% 556mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	50.3% 0.45mg	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	238% 19mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	78.6% 330mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	127% 2.92mg	NA	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	113% 790mg	25% 175mg	700mg per day for Men 19-50 years
Potassium	64.4% 2190mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	82% 9mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	22.8% 843g	17.7% 653g	3700g per day for Men 19-50 years

Stir-Fried Mung Beans Sprouts VS Oranges With Peel Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Stir-Fried Mung Beans Sprouts or Oranges with Peel ?

Lets compare vitamin content per 500 calories of Stir-Fried Mung Beans Sprouts vs Oranges with Peel :

• 500 calories of Stir-Fried Mung Beans Sprouts have 1.8 times more Vitamin B1, 4.5 times more Vitamin B2, 3 times more Vitamin B3, 2.1 times more Vitamin B5, 1.8 times more Vitamin B6 and 2.9 times more Vitamin B9 than Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain 5.2 times more Vitamin A and 3.5 times more Vitamin C than Stir-Fried Sprouted Mung Beans.
• 500 calories of Stir-Fried Mung Beans Sprouts have insufficient amounts of Vitamin A
• Both Stir-Fried Sprouted Mung Beans as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Stir-Fried Mung Beans Sprouts vs Oranges with Peel :

• 500 calories of Stir-Fried Mung Beans Sprouts have 5.6 times more Copper, 3 times more Iron, 3 times more Magnesium, 4.5 times more Phosphorus, 1.4 times more Potassium, 10.3 times more Zinc and 1.3 times more Water than Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain 4.3 times more Calcium than Stir-Fried Sprouted Mung Beans.
• Both Stir-Fried Mung Beans Sprouts and Oranges with Peel contain similar levels of Selenium per 500 calories.
• 500 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Stir-Fried Mung Beans Sprouts have 4.2 times more Protein than Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain 1.9 times more Fiber than Stir-Fried Sprouted Mung Beans.
• Both Stir-Fried Mung Beans Sprouts and Oranges with Peel offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Stir-Fried Sprouted Mung Beans as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.