Comparing Nutrients in 5 ounces Florida Oranges VS Hyacinth-Young beans

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Hyacinth-Young beans	18%	4%	78%

Macro Nutrients

	Florida Oranges	Hyacinth-Young beans	Recommended Dietary Allowance
Energy	2.25% 65.2kcal	2.25% 65.2kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.39% 0.12g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.008% 0.001g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.4g	10% 13g	130g per day for Men 19-50 years
Sugars	18% 13g	7.98% 5.8g	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	12.3% 4.68g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Hyacinth-Young beans	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	6.77% 61μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	4.6% 0.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	1.56% 0.078mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.56% 0.072mg	2.6% 0.034mg	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	6.02% 24μg	22% 88μg	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	71% 63.8mg	20.3% 18.3mg	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	4.8% 0.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	21.4% 25.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Hyacinth-Young beans	Recommended Dietary Allowance
Calcium	6.1% 61mg	7.1% 71mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	7.4% 0.067mg	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	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	13.5% 56.7mg	420mg per day for Men 19-50 years
Manganese	1.48% 0.034mg	12.6% 0.29mg	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	2.43% 17mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	7.05% 240mg	10.5% 357mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	3.87% 2.13μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	4.77% 0.52mg	11mg per day for Men 19-50 years
Water	3.34% 124g	3.37% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Hyacinth-Young beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Florida Oranges versus 5 oz of Hyacinth-Young beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Florida Oranges vs Hyacinth-Young beans:

• 5 ounces of Florida Oranges have 1.3 times more Vitamin B1, 4.5 times more Vitamin B5, 2.1 times more Vitamin B6 and 3.5 times more Vitamin C than Hyacinth-Young beans.
• While 5 oz of Raw Hyacinth-Young beans contain 3.9 times more Vitamin A, 2.3 times more Vitamin B2, 1.3 times more Vitamin B3, 3.6 times more Vitamin B9, 2.8 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• 5 ounces of Florida Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 5 ounces of Hyacinth-Young beans have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Raw Florida Oranges as well as Raw Hyacinth-Young beans have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Florida Oranges vs Hyacinth-Young beans:

• 5 oz of Raw Hyacinth-Young beans contain 8.2 times more Iron, 4 times more Magnesium, 8.5 times more Manganese, 4.1 times more Phosphorus, 1.5 times more Potassium, 3 times more Selenium and 4.6 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Hyacinth-Young beans contain similar levels of Calcium, Copper and Water per five ounces.
• 5 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Florida Oranges have 1.3 times more Carbohydrate and 2.2 times more Sugars than Hyacinth-Young beans.
• While 5 oz of Raw Hyacinth-Young beans contain 1.4 times more Fiber and 3 times more Protein than Raw Florida Oranges.
• 5 ounces of Florida Oranges provide inadequate amounts of Protein
• Both Raw Florida Oranges as well as Raw Hyacinth-Young beans provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.