Comparing Nutrients in 5 ounces Navel Oranges VS Boiled Young Broadbeans

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Boiled Young Broadbeans	30%	7%	63%

Macro Nutrients

	Navel Oranges	Boiled Young Broadbeans	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	3.03% 88kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.7% 17.8g	11% 14.3g	130g per day for Men 19-50 years
Sugars	16.6% 12g	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	4.4% 3.2g	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	% 2.8g	NA	g per day for Men 19-50 years
Sucrose	% 6.07g	NA	g per day for Men 19-50 years
Fiber	8.2% 3.1g	13.4% 5.1g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Boiled Young Broadbeans	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.03% 0.096mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	1.87% 0.094mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	3.16% 0.041mg	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	12% 48μg	20.6% 82.2μg	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	93% 83.8mg	31% 28mg	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	1.4% 0.21mg	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

	Navel Oranges	Boiled Young Broadbeans	Recommended Dietary Allowance
Calcium	6.1% 61mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	9.45% 0.085mg	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	2.3% 0.18mg	26.6% 2.13mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	10.5% 44mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	16% 0.37mg	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	4.66% 32.6mg	14.8% 103mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	8.05% 274mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	3.87% 58mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	6.06% 0.67mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.2% 119g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Navel Oranges vs Boiled Young Broadbeans:

• Raw Navel Oranges have 4 times more Vitamin B5, 2.7 times more Vitamin B6 and 3 times more Vitamin C than Boiled and Drained Young Broadbeans.
• While Boiled and Drained Young Broadbeans contain 1.9 times more Vitamin B1, 1.8 times more Vitamin B2, 2.8 times more Vitamin B3 and 1.7 times more Vitamin B9 than Raw Navel Oranges.
• Both Raw Navel Oranges and Boiled and Drained Young Broadbeans have similar amounts of Vitamin A per 5 oz.
• Both Raw Navel Oranges as well as Boiled and Drained Young Broadbeans have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Navel Oranges vs Boiled Young Broadbeans:

• Raw Navel Oranges have 2.4 times more Calcium than Boiled and Drained Young Broadbeans.
• While Boiled and Drained Young Broadbeans contain 1.5 times more Copper, 11.5 times more Iron, 2.8 times more Magnesium, 9 times more Manganese, 3.2 times more Phosphorus, more Selenium, 41 times more Sodium and 5.9 times more Zinc than Raw Navel Oranges.
• Both Raw Navel Oranges and Boiled and Drained Young Broadbeans have similar amounts of Potassium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Navel Oranges have 1.2 times more Carbohydrate than Boiled and Drained Young Broadbeans.
• While Boiled and Drained Young Broadbeans contain 1.3 times more Energy, 20.2 times more Omega 3, 1.6 times more Fiber and 5.3 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Boiled and Drained Young Broadbeans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.