Comparing Nutrients in 5 ounces Oranges VS Sprouted Mung Beans

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Sprouted Mung Beans	32%	4%	64%

Macro Nutrients

	Oranges	Sprouted Mung Beans	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	1.47% 42.5kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.066% 0.021g	0.2% 0.065g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	0.35% 0.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 16.7g	6.48% 8.4g	130g per day for Men 19-50 years
Sugars	18.3% 13.3g	8.07% 5.85g	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	8.95% 3.4g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	2.38% 1.33g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Oranges	Sprouted Mung Beans	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	13.5% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	6.64% 1.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	10.8% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.54% 0.085mg	9.6% 0.12mg	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	10.6% 42.5μg	21.6% 86.5μg	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	83.8% 75.4mg	20.8% 18.7mg	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	1.7% 0.26mg	0.94% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	39% 46.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Sprouted Mung Beans	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	26% 0.23mg	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	1.77% 0.14mg	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	1.54% 0.035mg	11.6% 0.27mg	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	2.83% 20mg	11% 76.5mg	700mg per day for Men 19-50 years
Potassium	7.55% 257mg	6.2% 211mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	3.32% 123g	3.46% 128g	3700g per day for Men 19-50 years

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

• Raw Oranges have 11 times more Vitamin A, 4 times more Vitamin C and 1.8 times more Vitamin E than Raw Sprouted Mung Beans.
• While Raw Sprouted Mung Beans contain 3.1 times more Vitamin B2, 2.7 times more Vitamin B3, 1.5 times more Vitamin B5, 1.5 times more Vitamin B6, 2 times more Vitamin B9 and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Raw Sprouted Mung Beans have similar amounts of Vitamin B1 per 5 oz.
• Both Raw Oranges as well as Raw Sprouted Mung Beans have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Raw Oranges have 3.1 times more Calcium and 1.2 times more Potassium than Raw Sprouted Mung Beans.
• While Raw Sprouted Mung Beans contain 3.6 times more Copper, 9.1 times more Iron, 2.1 times more Magnesium, 7.5 times more Manganese, 3.9 times more Phosphorus and 5.9 times more Zinc than Raw Oranges.
• Both Raw Oranges and Raw Sprouted Mung Beans have similar amounts of Selenium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Oranges have 1.6 times more Energy, 2 times more Carbohydrate, 2.3 times more Sugars and 1.3 times more Fiber than Raw Sprouted Mung Beans.
• While Raw Sprouted Mung Beans contain 2.3 times more Omega 3 and 3.2 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Raw Sprouted Mung Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.