Comparing Nutrients in 7 ounces Valencia Oranges VS Boiled Mung Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Boiled Mung Beans with Salt	26%	3%	71%

Macro Nutrients

	Valencia Oranges	Boiled Mung Beans with Salt	Recommended Dietary Allowance
Energy	3.35% 97kcal	7.2% 208kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.6g	29.2% 38g	130g per day for Men 19-50 years
Sugars	NA	5.47% 3.97g	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	13% 4.96g	39.7% 15g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Boiled Mung Beans with Salt	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	9.3% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	7.16% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	16.3% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	10.2% 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	19.3% 77.4μg	79% 316μg	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	107% 96mg	2.2% 2mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Boiled Mung Beans with Salt	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	34.4% 0.31mg	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	2.23% 0.18mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	25.7% 0.59mg	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	4.8% 33.7mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	15.5% 528mg	3400mg per day for Men 19-50 years
Selenium	NA	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	31.5% 472mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	15% 1.67mg	11mg per day for Men 19-50 years
Water	4.63% 171g	3.9% 144g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Boiled Mung Beans with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Valencia Oranges versus 7 oz of Boiled Mung Beans with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Valencia Oranges vs Boiled Mung Beans with Salt:

• 7 ounces of Valencia Oranges have 48.5 times more Vitamin C than Boiled Mung Beans with Salt.
• While 7 oz of Boiled Mung Beans with Salt contain 1.9 times more Vitamin B1, 1.5 times more Vitamin B2, 2.1 times more Vitamin B3, 1.6 times more Vitamin B5 and 4.1 times more Vitamin B9 than Raw Valencia Oranges.
• Both Valencia Oranges and Boiled Mung Beans with Salt provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Valencia Oranges have insufficient amounts of Vitamin B3
• 7 ounces of Boiled Mung Beans with Salt have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Boiled Mung Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Valencia Oranges vs Boiled Mung Beans with Salt:

• 7 ounces of Valencia Oranges have 1.5 times more Calcium than Boiled Mung Beans with Salt.
• While 7 oz of Boiled Mung Beans with Salt contain 4.2 times more Copper, 15.6 times more Iron, 4.8 times more Magnesium, 13 times more Manganese, 5.8 times more Phosphorus, 1.5 times more Potassium, more Sodium and 14 times more Zinc than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled Mung Beans with Salt contain 2.1 times more Energy, 1.6 times more Carbohydrate, 3 times more Fiber and 6.8 times more Protein than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges provide inadequate amounts of Energy and Protein
• Both Raw Valencia Oranges as well as Boiled Mung Beans with Salt provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.