Comparing Nutrients in 500 calories Oranges with Peel VS Hyacinth-Young beans

Weight per 500 calories

• Oranges with Peel: 794g
• Hyacinth-Young beans: 1087g

Oranges with Peel have 1.4 times more energy per 100g than Hyacinth-Young beans. It has low energy density when compared to other foods. Raw Hyacinth-Young beans having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Hyacinth-Young beans	18%	4%	78%

Macro Nutrients

	Oranges with Peel	Hyacinth-Young beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.45% 2.4g	2.24% 2.17g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	3% 0.96g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	4.76% 0.076g	1.6g per day for Men 19-50 years
Omega 6	2.05% 0.35g	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	95% 123g	77% 100g	130g per day for Men 19-50 years
Sugars	NA	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	94% 35.7g	94% 36g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	40.8% 23g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Hyacinth-Young beans	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	52% 467μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	69.7% 0.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.97mg	35.3% 5.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.4% 2.6mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.8% 0.74mg	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	59.5% 238μg	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	626% 563mg	156% 140mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	37% 5.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	164% 197μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Hyacinth-Young beans	Recommended Dietary Allowance
Calcium	55.6% 556mg	54.3% 543mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	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	79.4% 6.35mg	101% 8.04mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	104% 435mg	420mg per day for Men 19-50 years
Manganese	NA	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	25% 175mg	76% 533mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	80.6% 2739mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	1.45% 21.7mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	36.6% 4.02mg	11mg per day for Men 19-50 years
Water	17.7% 653g	26% 955g	3700g per day for Men 19-50 years

Oranges With Peel VS Hyacinth-Young Beans Nutrients Per 500 Kcal

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

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

• 500 calories of Oranges with Peel have 4.4 times more Vitamin B5, 2.8 times more Vitamin B6 and 4 times more Vitamin C than Hyacinth-Young beans.
• While 500 kcal of Raw Hyacinth-Young beans contain 4.5 times more Vitamin A, 2.5 times more Vitamin B2, 1.4 times more Vitamin B3 and 2.8 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Hyacinth-Young beans provide similar amounts of Vitamin B1 per 500 calories.
• Both Raw Oranges with Peel as well as Raw Hyacinth-Young beans have insufficient amounts of Vitamin B12 in 500 calories.

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

• 500 kcal of Raw Hyacinth-Young beans contain 1.3 times more Iron, 3.9 times more Magnesium, 3.1 times more Phosphorus, 1.8 times more Potassium, 2.9 times more Selenium, 4.6 times more Zinc and 1.5 times more Water than Raw Oranges with Peel .
• Both Oranges with Peel and Hyacinth-Young beans contain similar levels of Calcium and Copper per 500 calories.
• 500 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oranges with Peel have 1.2 times more Carbohydrate than Hyacinth-Young beans.
• While 500 kcal of Raw Hyacinth-Young beans contain 2.2 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Hyacinth-Young beans offer comparable quantities of Energy and Fiber per 500 calories.
• Both Raw Oranges with Peel as well as Raw Hyacinth-Young beans provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.