Comparing Nutrients in 500 calories Valencia Oranges VS Boiled Mung Beans with Salt

Weight per 500 calories

• Valencia Oranges: 1020g
• Boiled Mung Beans with Salt: 476g

Boiled Mung Beans with Salt have 2.1 times more energy per unit of mass than Raw Valencia Oranges, which is average in comparison to other foods. Valencia Oranges having low energy density.

Discover which food has more nutrients per 500 calories - Valencia Oranges or Boiled Mung Beans with Salt?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Boiled Mung Beans with Salt	26%	3%	71%

Macro Nutrients

	Valencia Oranges	Boiled Mung Beans with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.16% 3.06g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	1.73% 0.55g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	2.68% 0.043g	1.6g per day for Men 19-50 years
Omega 6	2.64% 0.45g	3.33% 0.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	70% 91g	130g per day for Men 19-50 years
Sugars	NA	13% 9.52g	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	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	95% 36g	38g per day for Men 19-50 years
Protein	19% 10.6g	59.7% 33.4g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Boiled Mung Beans with Salt	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	0.53% 4.76μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74% 0.89mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	17% 2.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51% 2.55mg	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.5% 0.64mg	24.5% 0.32mg	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	99% 398μg	189% 757μg	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	550% 495mg	5.3% 4.76mg	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	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.7% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Boiled Mung Beans with Salt	Recommended Dietary Allowance
Calcium	41% 408mg	13% 129mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	82.5% 0.74mg	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	11.5% 0.92mg	83.3% 6.67mg	8mg per day for Men 19-50 years
Magnesium	24.3% 102mg	54.4% 229mg	420mg per day for Men 19-50 years
Manganese	10.2% 0.23mg	61.7% 1.4mg	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	24.8% 173mg	67.3% 471mg	700mg per day for Men 19-50 years
Potassium	53.7% 1827mg	37.3% 1267mg	3400mg per day for Men 19-50 years
Selenium	NA	21.6% 12μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	75.6% 1133mg	1500mg per day for Men 19-50 years
Zinc	5.57% 0.61mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	24% 881g	9.35% 346g	3700g per day for Men 19-50 years

Valencia Oranges VS Boiled Mung Beans With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Valencia Oranges or Boiled Mung Beans with Salt?

Lets compare vitamin content per 500 calories of Valencia Oranges vs Boiled Mung Beans with Salt:

• 500 calories of Valencia Oranges have 25.7 times more Vitamin A, 1.4 times more Vitamin B2, 1.3 times more Vitamin B5, 2 times more Vitamin B6 and 103.9 times more Vitamin C than Boiled Mung Beans with Salt.
• While 500 kcal of Boiled Mung Beans with Salt contain 1.9 times more Vitamin B9 than Raw Valencia Oranges.
• Both Valencia Oranges and Boiled Mung Beans with Salt provide similar amounts of Vitamin B1 and Vitamin B3 per 500 calories.
• 500 calories of Boiled Mung Beans with Salt have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Valencia Oranges as well as Boiled Mung Beans with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Valencia Oranges vs Boiled Mung Beans with Salt:

• 500 calories of Valencia Oranges have 3.2 times more Calcium, 1.4 times more Potassium and 2.5 times more Water than Boiled Mung Beans with Salt.
• While 500 kcal of Boiled Mung Beans with Salt contain 2 times more Copper, 7.3 times more Iron, 2.2 times more Magnesium, 6 times more Manganese, 2.7 times more Phosphorus, more Sodium and 6.5 times more Zinc than Raw Valencia Oranges.
• 500 calories of Valencia Oranges lack sufficient amounts of Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Valencia Oranges have 3.8 times more Omega 3 and 1.3 times more Carbohydrate than Boiled Mung Beans with Salt.
• While 500 kcal of Boiled Mung Beans with Salt contain 1.4 times more Fiber and 3.2 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Boiled Mung Beans with Salt offer comparable quantities of Energy per 500 calories.
• 500 calories of Boiled Mung Beans with Salt provide inadequate amounts of Omega 3
• Both Raw Valencia Oranges as well as Boiled Mung Beans with Salt provide inadequate amounts of Omega 6 in 500 calories.