Comparing Nutrients in 5 ounces Florida Oranges VS Mothbeans

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Mothbeans	26%	4%	70%

Macro Nutrients

	Florida Oranges	Mothbeans	Recommended Dietary Allowance
Energy	2.25% 65.2kcal	16.8% 486kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	2.35% 2.3g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	23.5% 0.38g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	4.04% 0.69g	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	67% 87.2g	130g per day for Men 19-50 years
Sugars	18% 13g	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	8.95% 3.4g	NA	38g per day for Men 19-50 years
Protein	1.77% 0.99g	58% 32.5g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Mothbeans	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	66.4% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	9.92% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	25% 3.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	43.7% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.56% 0.072mg	40% 0.52mg	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	230% 920μg	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	6.3% 5.67mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Mothbeans	Recommended Dietary Allowance
Calcium	6.1% 61mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	108% 0.98mg	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	192% 15.4mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	129% 540mg	420mg per day for Men 19-50 years
Manganese	1.48% 0.034mg	112% 2.58mg	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	99% 693mg	700mg per day for Men 19-50 years
Potassium	7.05% 240mg	49.7% 1688mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	21% 11.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.83% 42.5mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	24.7% 2.72mg	11mg per day for Men 19-50 years
Water	3.34% 124g	0.37% 13.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Mothbeans per 5 oz

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

Lets compare vitamin content per 5 ounces of Florida Oranges vs Mothbeans:

• 5 ounces of Florida Oranges have 11.3 times more Vitamin C than Mothbeans.
• While 5 oz of Raw Mothbeans contain 5.6 times more Vitamin B1, 2.3 times more Vitamin B2, 7 times more Vitamin B3, 6.2 times more Vitamin B5, 7.2 times more Vitamin B6 and 38.2 times more Vitamin B9 than Raw Florida Oranges.
• Both Raw Florida Oranges as well as Raw Mothbeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Florida Oranges vs Mothbeans:

• 5 ounces of Florida Oranges have 9 times more Water than Mothbeans.
• While 5 oz of Raw Mothbeans contain 3.5 times more Calcium, 17.6 times more Copper, 120.6 times more Iron, 38.1 times more Magnesium, 75.8 times more Manganese, 40.8 times more Phosphorus, 7 times more Potassium, 16.4 times more Selenium, more Sodium and 24 times more Zinc than Raw Florida Oranges.
• 5 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Mothbeans contain 7.5 times more Energy, 24.1 times more Omega 3, 15.6 times more Omega 6, 5.3 times more Carbohydrate and 32.8 times more Protein than Raw Florida Oranges.
• 5 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein