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

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Boiled Winged Beans with Salt	27%	34%	39%

Macro Nutrients

	Valencia Oranges	Boiled Winged Beans with Salt	Recommended Dietary Allowance
Energy	3.35% 97kcal	10% 292kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	12% 11.6g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	5.1% 1.64g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	11.7% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	17% 2.9g	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	23% 29.6g	130g per day for Men 19-50 years
Sugars	NA	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	13% 4.96g	NA	38g per day for Men 19-50 years
Protein	3.7% 2.06g	37.6% 21g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Boiled Winged Beans with Salt	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	10.3% 1.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	7.17% 0.093mg	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	4.96% 20μg	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	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Boiled Winged Beans with Salt	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	28% 282mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	170% 1.53mg	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	107% 8.6mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	103% 2.38mg	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	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	16.3% 556mg	3400mg per day for Men 19-50 years
Selenium	NA	10.5% 5.75μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	33% 494mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	4.63% 171g	3.6% 133g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Valencia Oranges versus 7 oz of Boiled Winged 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 Winged Beans with Salt:

• 7 ounces of Valencia Oranges have 1.6 times more Vitamin B5, 1.3 times more Vitamin B6, 3.9 times more Vitamin B9 and more Vitamin C than Boiled Winged Beans with Salt.
• While 7 oz of Boiled Winged Beans with Salt contain 3.4 times more Vitamin B1, 3.2 times more Vitamin B2 and 3 times more Vitamin B3 than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges have insufficient amounts of Vitamin B3
• 7 ounces of Boiled Winged Beans with Salt have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Boiled Winged 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 Winged Beans with Salt:

• 7 ounces of Valencia Oranges have 1.3 times more Water than Boiled Winged Beans with Salt.
• While 7 oz of Boiled Winged Beans with Salt contain 3.6 times more Calcium, 20.9 times more Copper, 48.1 times more Iron, 5.4 times more Magnesium, 52.1 times more Manganese, 9 times more Phosphorus, 1.6 times more Potassium, more Sodium and 24 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 Winged Beans with Salt contain 3 times more Energy, 19.5 times more Fat, 23.6 times more Saturated Fat, 5.9 times more Omega 3, 33.1 times more Omega 6, 1.3 times more Carbohydrate and 10.2 times more Protein than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein