Comparing Nutrients in 500 calories Florida Oranges VS Mungo Beans

Weight per 500 calories

• Florida Oranges: 1087g
• Mungo Beans: 147g

Raw Mungo Beans have 7.4 times more energy per unit of mass than Raw Florida Oranges, which is high in comparison to other foods. Florida Oranges having low energy density.

Discover which food has more nutrients per 500 calories - Florida Oranges or Mungo Beans?

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Mungo Beans	29%	4%	67%

Macro Nutrients

	Florida Oranges	Mungo Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.35% 2.3g	2.48% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	7.47% 0.12g	92% 1.46g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	0.62% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	66.5% 86.5g	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	68.6% 26g	70.6% 27g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Mungo Beans	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	0.16% 1.47μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	91% 1.1mg	33.4% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	28.6% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.35mg	13.3% 2.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.3% 2.7mg	26.6% 1.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.6% 0.55mg	31.7% 0.41mg	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	79% 317μg	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	0% 0mg	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	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

	Florida Oranges	Mungo Beans	Recommended Dietary Allowance
Calcium	46.7% 467mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	160% 1.44mg	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	139% 11mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	93% 391mg	420mg per day for Men 19-50 years
Manganese	11.3% 0.26mg	97% 2.24mg	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	79.4% 556mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	42.4% 1441mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.43μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.7% 55.7mg	1500mg per day for Men 19-50 years
Zinc	7.9% 0.87mg	44.7% 4.9mg	11mg per day for Men 19-50 years
Water	25.6% 947g	0.43% 16g	3700g per day for Men 19-50 years

Florida Oranges VS Mungo Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Florida Oranges or Mungo Beans?

Lets compare vitamin content per 500 calories of Florida Oranges vs Mungo Beans:

• 500 calories of Florida Oranges have 81.5 times more Vitamin A, 2.7 times more Vitamin B1, 2 times more Vitamin B3, 2 times more Vitamin B5, 1.3 times more Vitamin B6 and more Vitamin C than Mungo Beans.
• While 500 kcal of Raw Mungo Beans contain 1.7 times more Vitamin B9 than Raw Florida Oranges.
• Both Florida Oranges and Mungo Beans provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of Mungo Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Florida Oranges as well as Raw Mungo Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Florida Oranges vs Mungo Beans:

• 500 calories of Florida Oranges have 2.3 times more Calcium, 1.3 times more Potassium and 59.8 times more Water than Mungo Beans.
• While 500 kcal of Raw Mungo Beans contain 3.4 times more Copper, 11.3 times more Iron, 3.6 times more Magnesium, 8.6 times more Manganese, 4.3 times more Phosphorus, 2.2 times more Selenium and 5.6 times more Zinc than Raw Florida Oranges.
• 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 1.5 times more Carbohydrate than Mungo Beans.
• While 500 kcal of Raw Mungo Beans contain 12.3 times more Omega 3 and 4.9 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Mungo Beans offer comparable quantities of Energy and Fiber per 500 calories.
• 500 calories of Florida Oranges provide inadequate amounts of Omega 3
• Both Raw Florida Oranges as well as Raw Mungo Beans provide inadequate amounts of Omega 6 in 500 calories.