Comparing Nutrients in 500 calories Navel Oranges VS Stir-Fried Mung Beans Sprouts

Weight per 500 calories

• Navel Oranges: 1020g
• Stir-Fried Mung Beans Sprouts: 1000g

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

Discover which food has more nutrients per 500 calories - Navel Oranges or Stir-Fried Mung Beans Sprouts?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Stir-Fried Mung Beans Sprouts	28%	3%	69%

Macro Nutrients

	Navel Oranges	Stir-Fried Mung Beans Sprouts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.58% 1.53g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	5.74% 0.092g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.23g	3.4% 0.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	81.5% 106g	130g per day for Men 19-50 years
Sugars	120% 86.7g	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	31.7% 23g	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	% 20g	NA	g per day for Men 19-50 years
Sucrose	% 43.7g	NA	g per day for Men 19-50 years
Fiber	59% 22.4g	50% 19g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	76.8% 43g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Stir-Fried Mung Beans Sprouts	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58% 0.69mg	117% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	138% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.3% 2.66mg	112% 5.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	100% 1.3mg	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	86.7% 347μg	175% 700μg	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	670% 603mg	178% 160mg	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	10.2% 1.53mg	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

	Navel Oranges	Stir-Fried Mung Beans Sprouts	Recommended Dietary Allowance
Calcium	44% 439mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	44.2% 0.4mg	283% 2.55mg	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	16.6% 1.33mg	238% 19mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	78.6% 330mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	127% 2.92mg	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	33.5% 235mg	113% 790mg	700mg per day for Men 19-50 years
Potassium	50% 1694mg	64.4% 2190mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	0.68% 10.2mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	82% 9mg	11mg per day for Men 19-50 years
Water	23.7% 877g	22.8% 843g	3700g per day for Men 19-50 years

Navel Oranges VS Stir-Fried Mung Beans Sprouts Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Navel Oranges or Stir-Fried Mung Beans Sprouts?

Lets compare vitamin content per 500 calories of Navel Oranges vs Stir-Fried Mung Beans Sprouts:

• 500 calories of Navel Oranges have 6.1 times more Vitamin A and 3.8 times more Vitamin C than Stir-Fried Mung Beans Sprouts.
• While 500 kcal of Stir-Fried Sprouted Mung Beans contain 2 times more Vitamin B1, 3.5 times more Vitamin B2, 2.8 times more Vitamin B3, 2.1 times more Vitamin B5, 1.6 times more Vitamin B6 and 2 times more Vitamin B9 than Raw Navel Oranges.
• 500 calories of Stir-Fried Mung Beans Sprouts have insufficient amounts of Vitamin A
• Both Raw Navel Oranges as well as Stir-Fried Sprouted Mung Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Navel Oranges vs Stir-Fried Mung Beans Sprouts:

• 500 calories of Navel Oranges have 3.4 times more Calcium than Stir-Fried Mung Beans Sprouts.
• While 500 kcal of Stir-Fried Sprouted Mung Beans contain 6.4 times more Copper, 14.3 times more Iron, 2.9 times more Magnesium, 9.9 times more Manganese, 3.4 times more Phosphorus, 1.3 times more Potassium, more Selenium and 11 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Stir-Fried Mung Beans Sprouts contain similar levels of Water per 500 calories.
• 500 calories of Navel Oranges lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Navel Oranges have 1.2 times more Carbohydrate than Stir-Fried Mung Beans Sprouts.
• While 500 kcal of Stir-Fried Sprouted Mung Beans contain 4.6 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Stir-Fried Mung Beans Sprouts offer comparable quantities of Energy and Fiber per 500 calories.
• Both Raw Navel Oranges as well as Stir-Fried Sprouted Mung Beans provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.