Comparing Nutrients in 500 calories Oranges VS Boiled Mothbeans

Weight per 500 calories

• Oranges: 1064g
• Boiled Mothbeans: 427g

Boiled Mothbeans have 2.5 times more energy per unit of mass than Raw Oranges, which is average in comparison to other foods. Oranges having low energy density.

Which food has more nutrients per 500 calories - Oranges or Boiled Mothbeans?

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Boiled Mothbeans	26%	4%	70%

Macro Nutrients

	Oranges	Boiled Mothbeans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.28g	2.42% 2.35g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	1.66% 0.53g	32g per day for Men 19-50 years
Omega 3	4.65% 0.074g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	4.15% 0.71g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	69% 89.6g	130g per day for Men 19-50 years
Sugars	137% 99g	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	67% 25.5g	NA	38g per day for Men 19-50 years
Protein	18% 10g	59.6% 33.4g	56g per day for Men 19-50 years

Vitamins

	Oranges	Boiled Mothbeans	Recommended Dietary Allowance
Vitamin A	13% 117μg	0.47% 4.27μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77% 0.93mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.7% 0.43mg	7.56% 0.098mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.8% 3mg	18% 2.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53% 2.66mg	33.4% 1.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	30.6% 0.4mg	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	79.8% 319μg	153% 611μg	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	629% 566mg	4.75% 4.27mg	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	12.8% 1.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Boiled Mothbeans	Recommended Dietary Allowance
Calcium	42.6% 426mg	1.3% 13mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	78% 0.7mg	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	13.3% 1.06mg	168% 13.4mg	8mg per day for Men 19-50 years
Magnesium	25.3% 106mg	106% 444mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	98% 2.25mg	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	21.3% 149mg	92% 641mg	700mg per day for Men 19-50 years
Potassium	56.6% 1926mg	38.2% 1299mg	3400mg per day for Men 19-50 years
Selenium	9.67% 5.3μg	21.8% 12μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.85% 42.7mg	1500mg per day for Men 19-50 years
Zinc	6.77% 0.74mg	23% 2.52mg	11mg per day for Men 19-50 years
Water	25% 923g	8% 296g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Oranges vs Boiled Mothbeans:

• Raw Oranges have 27.4 times more Vitamin A, 1.7 times more Vitamin B1, 4.3 times more Vitamin B2, 1.6 times more Vitamin B5, 1.6 times more Vitamin B6 and 132.4 times more Vitamin C than Boiled Mothbeans.
• While Boiled Mothbeans contain 1.9 times more Vitamin B9 than Raw Oranges.
• Both Raw Oranges and Boiled Mothbeans have similar amounts of Vitamin B3 per 500 kcal.
• Both Raw Oranges as well as Boiled Mothbeans have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Oranges vs Boiled Mothbeans:

• Raw Oranges have 33.2 times more Calcium, 1.5 times more Potassium and 3.1 times more Water than Boiled Mothbeans.
• While Boiled Mothbeans contain 1.5 times more Copper, 12.6 times more Iron, 4.2 times more Magnesium, 8.5 times more Manganese, 4.3 times more Phosphorus, 2.2 times more Selenium and 3.4 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 500 calories:

• Raw Oranges have 1.4 times more Carbohydrate than Boiled Mothbeans.
• While Boiled Mothbeans contain 5.2 times more Omega 3 and 3.3 times more Protein than Raw Oranges.
• Both Raw Oranges and Boiled Mothbeans have similar amounts of Energy per 500 kcal.
• Both Raw Oranges as well as Boiled Mothbeans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.