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

Weight per 500 calories

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

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

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

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Hyacinth-Young beans	18%	4%	78%

Macro Nutrients

	Florida Oranges	Hyacinth-Young beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.35% 2.3g	2.24% 2.17g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	3% 0.96g	32g per day for Men 19-50 years
Omega 3	7.47% 0.12g	4.76% 0.076g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	0.064% 0.011g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	77% 100g	130g per day for Men 19-50 years
Sugars	137% 99g	61% 44.3g	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	68.6% 26g	94% 36g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	40.8% 23g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Hyacinth-Young beans	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	52% 467μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	91% 1.1mg	69.7% 0.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.35mg	35.3% 5.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.3% 2.7mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.6% 0.55mg	20% 0.26mg	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	46% 185μg	168% 674μg	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	543% 489mg	156% 140mg	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	13% 1.96mg	37% 5.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	164% 197μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Hyacinth-Young beans	Recommended Dietary Allowance
Calcium	46.7% 467mg	54.3% 543mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	56.8% 0.51mg	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	12.2% 0.98mg	101% 8.04mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	104% 435mg	420mg per day for Men 19-50 years
Manganese	11.3% 0.26mg	97% 2.23mg	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	18.6% 130mg	76% 533mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	80.6% 2739mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.43μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.45% 21.7mg	1500mg per day for Men 19-50 years
Zinc	7.9% 0.87mg	36.6% 4.02mg	11mg per day for Men 19-50 years
Water	25.6% 947g	26% 955g	3700g per day for Men 19-50 years

Florida Oranges VS Hyacinth-Young Beans Nutrients Per 500 Kcal

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

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

• 500 calories of Florida Oranges have 1.3 times more Vitamin B1, 4.5 times more Vitamin B5, 2.1 times more Vitamin B6 and 3.5 times more Vitamin C than Hyacinth-Young beans.
• While 500 kcal of Raw Hyacinth-Young beans contain 3.9 times more Vitamin A, 2.3 times more Vitamin B2, 1.3 times more Vitamin B3, 3.6 times more Vitamin B9, 2.8 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• 500 calories of Florida Oranges have insufficient amounts of Vitamin K
• Both Raw Florida Oranges as well as Raw Hyacinth-Young beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 kcal of Raw Hyacinth-Young beans contain 8.2 times more Iron, 4 times more Magnesium, 8.5 times more Manganese, 4.1 times more Phosphorus, 1.5 times more Potassium, 3 times more Selenium and 4.6 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Hyacinth-Young beans 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 Florida Oranges have 1.3 times more Carbohydrate and 2.2 times more Sugars than Hyacinth-Young beans.
• While 500 kcal of Raw Hyacinth-Young beans contain 1.4 times more Fiber and 3 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Hyacinth-Young beans offer comparable quantities of Energy per 500 calories.
• Both Raw Florida Oranges as well as Raw Hyacinth-Young beans provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.