Comparing Nutrients in 5 ounces Valencia Oranges VS Boiled Yardlong Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Boiled Yardlong Beans with Salt	27%	3%	70%

Macro Nutrients

	Valencia Oranges	Boiled Yardlong Beans with Salt	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	5.77% 167kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	7.8% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	0.88% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	23% 30g	130g per day for Men 19-50 years
Sugars	NA	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	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	9.33% 3.54g	14% 5.4g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	21% 11.8g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Boiled Yardlong Beans with Salt	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	11.3% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	10.4% 0.13mg	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	14% 55.3μg	51.7% 207μg	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	76.4% 68.7mg	0.63% 0.57mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Boiled Yardlong Beans with Salt	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	35.4% 0.32mg	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	1.6% 0.13mg	46.8% 3.74mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	30% 0.69mg	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	3.44% 24mg	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	13% 447mg	3400mg per day for Men 19-50 years
Selenium	NA	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	22.8% 342mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	3.3% 122g	2.64% 98g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Boiled Yardlong Beans with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Valencia Oranges versus 5 oz of Boiled Yardlong Beans with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Valencia Oranges vs Boiled Yardlong Beans with Salt:

• 5 ounces of Valencia Oranges have 121.3 times more Vitamin C than Boiled Yardlong Beans with Salt.
• While 5 oz of Boiled Yardlong Beans with Salt contain 2.4 times more Vitamin B1, 1.6 times more Vitamin B2, 2 times more Vitamin B3, 1.6 times more Vitamin B5, 1.5 times more Vitamin B6 and 3.7 times more Vitamin B9 than Raw Valencia Oranges.
• 5 ounces of Valencia Oranges have insufficient amounts of Vitamin B3
• 5 ounces of Boiled Yardlong Beans with Salt have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Boiled Yardlong Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Valencia Oranges vs Boiled Yardlong Beans with Salt:

• 5 ounces of Valencia Oranges have 1.3 times more Water than Boiled Yardlong Beans with Salt.
• While 5 oz of Boiled Yardlong Beans with Salt contain 6.1 times more Copper, 29.3 times more Iron, 9.8 times more Magnesium, 21.2 times more Manganese, 10.6 times more Phosphorus, 1.8 times more Potassium, more Sodium and 18 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Boiled Yardlong Beans with Salt contain similar levels of Calcium per five ounces.
• 5 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boiled Yardlong Beans with Salt contain 2.4 times more Energy, 5.5 times more Omega 3, 1.8 times more Carbohydrate, 1.5 times more Fiber and 8 times more Protein than Raw Valencia Oranges.
• 5 ounces of Valencia Oranges provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Valencia Oranges as well as Boiled Yardlong Beans with Salt provide inadequate amounts of Omega 6 in five ounces.