Comparing Nutrients in 5 ounces Boiled Mung Beans VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Boiled Mung Beans	26%	3%	71%
Oranges	7%	2%	91%

Macro Nutrients

	Boiled Mung Beans	Oranges	Recommended Dietary Allowance
Energy	5.13% 149kcal	2.3% 66.6kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.066% 0.021g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27g	13% 16.7g	130g per day for Men 19-50 years
Sugars	3.9% 2.83g	18.3% 13.3g	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	28.3% 10.8g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	17.8% 9.95g	2.38% 1.33g	56g per day for Men 19-50 years

Vitamins

	Boiled Mung Beans	Oranges	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.4% 0.23mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.65% 0.086mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.3% 0.095mg	6.54% 0.085mg	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	56.3% 225μg	10.6% 42.5μg	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	1.57% 1.4mg	83.8% 75.4mg	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	1.4% 0.21mg	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mung Beans	Oranges	Recommended Dietary Allowance
Calcium	3.83% 38.3mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	24.6% 0.22mg	7.1% 0.064mg	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	25% 2mg	1.77% 0.14mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	18.4% 0.42mg	1.54% 0.035mg	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	20% 140mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	11% 377mg	7.55% 257mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	2.8% 103g	3.32% 123g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Mung Beans vs Oranges:

• Boiled Mung Beans have 1.9 times more Vitamin B1, 1.5 times more Vitamin B2, 2 times more Vitamin B3, 1.6 times more Vitamin B5, 5.3 times more Vitamin B9 and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 11 times more Vitamin A and 53.2 times more Vitamin C than Boiled Mung Beans.
• Both Boiled Mung Beans and Raw Oranges have similar amounts of Vitamin B6 and Vitamin E per 5 oz.
• Both Boiled Mung Beans as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Mung Beans vs Oranges:

• Boiled Mung Beans have 3.5 times more Copper, 14 times more Iron, 4.8 times more Magnesium, 11.9 times more Manganese, 7.1 times more Phosphorus, 1.5 times more Potassium, 5 times more Selenium and 12 times more Zinc than Raw Oranges.
• While Raw Oranges contain 1.5 times more Calcium than Boiled Mung Beans.
• Both Boiled Mung Beans and Raw Oranges have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled Mung Beans have 2.2 times more Energy, 1.6 times more Carbohydrate, 3.2 times more Fiber and 7.5 times more Protein than Raw Oranges.
• While Raw Oranges contain 4.7 times more Sugars than Boiled Mung Beans.
• Both Boiled Mung Beans as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.