Comparing Nutrients in 500 calories Valencia Oranges VS Boiled Yardlong Beans

Weight per 500 calories

• Valencia Oranges: 1020g
• Boiled Yardlong Beans: 424g

Boiled Yardlong Beans have 2.4 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 Yardlong Beans?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Boiled Yardlong Beans	27%	3%	70%

Macro Nutrients

	Valencia Oranges	Boiled Yardlong Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.16% 3.06g	1.97% 1.9g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	1.54% 0.49g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	23.3% 0.37g	1.6g per day for Men 19-50 years
Omega 6	2.64% 0.45g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	68.7% 89.4g	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	67% 25.5g	42.4% 16g	38g per day for Men 19-50 years
Protein	19% 10.6g	62.7% 35g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Boiled Yardlong Beans	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74% 0.89mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	14.6% 2.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51% 2.55mg	33.7% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.5% 0.64mg	31% 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	99% 398μg	155% 619μg	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	1.9% 1.7mg	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	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

	Valencia Oranges	Boiled Yardlong Beans	Recommended Dietary Allowance
Calcium	41% 408mg	17.8% 178mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	106% 0.95mg	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	140% 11mg	8mg per day for Men 19-50 years
Magnesium	24.3% 102mg	99% 415mg	420mg per day for Men 19-50 years
Manganese	10.2% 0.23mg	89.7% 2.06mg	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	110% 767mg	700mg per day for Men 19-50 years
Potassium	53.7% 1827mg	39.3% 1335mg	3400mg per day for Men 19-50 years
Selenium	NA	21.6% 12μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.4% 21mg	1500mg per day for Men 19-50 years
Zinc	5.57% 0.61mg	41.6% 4.58mg	11mg per day for Men 19-50 years
Water	24% 881g	7.88% 292g	3700g per day for Men 19-50 years

Valencia Oranges VS Boiled Yardlong Beans Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Valencia Oranges vs Boiled Yardlong Beans:

• 500 calories of Valencia Oranges have more Vitamin A, 1.5 times more Vitamin B2, 1.5 times more Vitamin B5, 1.6 times more Vitamin B6 and 292 times more Vitamin C than Boiled Yardlong Beans.
• While 500 kcal of Boiled Yardlong Beans contain 1.6 times more Vitamin B9 than Raw Valencia Oranges.
• Both Valencia Oranges and Boiled Yardlong Beans provide similar amounts of Vitamin B1 and Vitamin B3 per 500 calories.
• 500 calories of Boiled Yardlong Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Valencia Oranges as well as Boiled Yardlong Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Valencia Oranges vs Boiled Yardlong Beans:

• 500 calories of Valencia Oranges have 2.3 times more Calcium, 1.4 times more Potassium and 3 times more Water than Boiled Yardlong Beans.
• While 500 kcal of Boiled Yardlong Beans contain 2.5 times more Copper, 12.2 times more Iron, 4.1 times more Magnesium, 8.8 times more Manganese, 4.4 times more Phosphorus and 7.5 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 1.4 times more Carbohydrate and 1.6 times more Fiber than Boiled Yardlong Beans.
• While 500 kcal of Boiled Yardlong Beans contain 2.3 times more Omega 3 and 3.3 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Boiled Yardlong Beans offer comparable quantities of Energy per 500 calories.
• Both Raw Valencia Oranges as well as Boiled Yardlong Beans provide inadequate amounts of Omega 6 in 500 calories.