Comparing Nutrients in 5 ounces Florida Oranges VS Mungo Beans

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Mungo Beans	29%	4%	67%

Macro Nutrients

	Florida Oranges	Mungo Beans	Recommended Dietary Allowance
Energy	2.25% 65.2kcal	16.7% 483kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	2.4% 2.32g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	88.5% 1.4g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.6% 0.1g	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	64.3% 83.6g	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	68.3% 26g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	64% 35.7g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Mungo 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	12% 0.14mg	32.2% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	25.7% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.56% 0.072mg	30.6% 0.4mg	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	76.5% 306μg	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	0% 0mg	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	Mungo Beans	Recommended Dietary Allowance
Calcium	6.1% 61mg	19.6% 196mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	155% 1.4mg	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	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	90% 378mg	420mg per day for Men 19-50 years
Manganese	1.48% 0.034mg	94% 2.16mg	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	76.7% 537mg	700mg per day for Men 19-50 years
Potassium	7.05% 240mg	41% 1393mg	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	3.6% 54mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	43% 4.75mg	11mg per day for Men 19-50 years
Water	3.34% 124g	0.41% 15.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Mungo Beans per 5 oz

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

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

• 5 ounces of Florida Oranges have more Vitamin C than Mungo Beans.
• While 5 oz of Raw Mungo Beans contain 2.7 times more Vitamin B1, 6.4 times more Vitamin B2, 3.6 times more Vitamin B3, 3.6 times more Vitamin B5, 5.5 times more Vitamin B6 and 12.7 times more Vitamin B9 than Raw Florida Oranges.
• 5 ounces of Mungo Beans have insufficient amounts of Vitamin C
• Both Raw Florida Oranges as well as Raw Mungo Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Florida Oranges vs Mungo Beans:

• 5 ounces of Florida Oranges have 8.1 times more Water than Mungo Beans.
• While 5 oz of Raw Mungo Beans contain 3.2 times more Calcium, 25.2 times more Copper, 84.1 times more Iron, 26.7 times more Magnesium, 63.6 times more Manganese, 31.6 times more Phosphorus, 5.8 times more Potassium, 16.4 times more Selenium, more Sodium and 41.9 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 Mungo Beans contain 7.4 times more Energy, 90.8 times more Omega 3, 5.1 times more Carbohydrate, 7.6 times more Fiber and 36 times more Protein than Raw Florida Oranges.
• 5 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Florida Oranges as well as Raw Mungo Beans provide inadequate amounts of Omega 6 in five ounces.