Comparing Nutrients in 500 calories Winged Bean Leaves VS Navel Oranges

Weight per 500 calories

• Winged Bean Leaves: 676g
• Navel Oranges: 1020g

Winged Bean Leaves have 1.5 times more energy per 100g than Navel Oranges. It has average energy density when compared to other foods. Raw Navel Oranges having low energy density.

Which food has more nutrients per 500 calories - Winged Bean Leaves or Navel Oranges?

Macros Ratio

	Protein	Fat	Carbs
Winged Bean Leaves	26%	11%	63%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Winged Bean Leaves	Navel Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.66% 7.43g	1.58% 1.53g	97g per day for Men 19-50 years
Saturated Fat	5.74% 1.84g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	5.74% 0.092g	1.6g per day for Men 19-50 years
Omega 6	7.43% 1.26g	1.4% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.3% 95g	98% 128g	130g per day for Men 19-50 years
Sugars	NA	120% 86.7g	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	31.7% 23g	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	% 20g	g per day for Men 19-50 years
Sucrose	NA	% 43.7g	g per day for Men 19-50 years
Fiber	NA	59% 22.4g	38g per day for Men 19-50 years
Protein	70.6% 39.5g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Winged Bean Leaves	Navel Oranges	Recommended Dietary Allowance
Vitamin A	304% 2736μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	469% 5.63mg	58% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	313% 4.07mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	147% 23.5mg	27% 4.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	53.3% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	62% 0.81mg	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	27% 108μg	86.7% 347μg	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	338% 304mg	670% 603mg	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	10.2% 1.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Winged Bean Leaves	Navel Oranges	Recommended Dietary Allowance
Calcium	151% 1514mg	44% 439mg	1000mg per day for Men 19-50 years
Copper	342% 3.1mg	44.2% 0.4mg	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	338% 27mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	13% 54mg	26.7% 112mg	420mg per day for Men 19-50 years
Manganese	402% 9.24mg	13% 0.3mg	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	61% 426mg	33.5% 235mg	700mg per day for Men 19-50 years
Potassium	35% 1189mg	50% 1694mg	3400mg per day for Men 19-50 years
Selenium	11% 6.1μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	4.05% 61mg	0.68% 10.2mg	1500mg per day for Men 19-50 years
Zinc	78.6% 8.65mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	14% 519g	23.7% 877g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Winged Bean Leaves vs Navel Oranges:

• Raw Winged Bean Leaves have 22.3 times more Vitamin A, 8.1 times more Vitamin B1, 7.8 times more Vitamin B2, 5.4 times more Vitamin B3 and 1.9 times more Vitamin B6 than Raw Navel Oranges.
• While Raw Navel Oranges contain 2.9 times more Vitamin B5, 3.2 times more Vitamin B9 and 2 times more Vitamin C than Raw Winged Bean Leaves.
• Both Raw Winged Bean Leaves as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Winged Bean Leaves vs Navel Oranges:

• Raw Winged Bean Leaves have 3.4 times more Calcium, 7.7 times more Copper, 20.4 times more Iron, 31.2 times more Manganese, 1.8 times more Phosphorus, more Selenium and 10.6 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 2.1 times more Magnesium, 1.4 times more Potassium and 1.7 times more Water than Raw Winged Bean Leaves.

Comparison of macro-nutrients per 500 calories:

• Raw Winged Bean Leaves have 4.9 times more Fat, 10.6 times more Saturated Fat, 1.9 times more Omega 3, 5.4 times more Omega 6 and 4.3 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.3 times more Carbohydrate than Raw Winged Bean Leaves.
• Both Raw Winged Bean Leaves and Raw Navel Oranges have similar amounts of Energy per 500 kcal.
• Both Raw Winged Bean Leaves as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.