Comparing Nutrients in 7 ounces Valencia Oranges VS Yardlong Bean

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Yardlong Bean	23%	7%	70%

Macro Nutrients

	Valencia Oranges	Yardlong Bean	Recommended Dietary Allowance
Energy	3.35% 97kcal	3.2% 93kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.65% 0.21g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	8.7% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	1.12% 0.19g	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	12.7% 16.6g	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	9.92% 5.56g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Yardlong Bean	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	9.5% 85.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	17.7% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	5.1% 0.81mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	2.2% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	3.66% 0.048mg	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	30.8% 123μg	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	41.5% 37.3mg	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	Yardlong Bean	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	10.6% 0.095mg	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	11.7% 0.93mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	17.7% 0.41mg	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	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	14% 476mg	3400mg per day for Men 19-50 years
Selenium	NA	5.4% 2.98μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	6.68% 0.73mg	11mg per day for Men 19-50 years
Water	4.63% 171g	4.7% 174g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Yardlong Bean per 7 oz

Compare the macro and micronutrient content in 7 oz of Valencia Oranges versus 7 oz of Yardlong Bean to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Valencia Oranges vs Yardlong Bean:

• 7 ounces of Valencia Oranges have 4.5 times more Vitamin B5, 2.6 times more Vitamin B6 and 2.6 times more Vitamin C than Yardlong Bean.
• While 7 oz of Raw Yardlong Bean contain 3.6 times more Vitamin A, 2.8 times more Vitamin B2, 1.5 times more Vitamin B3 and 1.6 times more Vitamin B9 than Raw Valencia Oranges.
• Both Valencia Oranges and Yardlong Bean provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Valencia Oranges have insufficient amounts of Vitamin A and Vitamin B3
• 7 ounces of Yardlong Bean have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Raw Valencia Oranges as well as Raw Yardlong Bean have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Valencia Oranges vs Yardlong Bean:

• 7 oz of Raw Yardlong Bean contain 1.3 times more Copper, 5.2 times more Iron, 4.4 times more Magnesium, 8.9 times more Manganese, 3.5 times more Phosphorus, 1.3 times more Potassium and 6.2 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Yardlong Bean contain similar levels of Calcium and Water per seven ounces.
• 7 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Valencia Oranges have 1.4 times more Carbohydrate than Yardlong Bean.
• While 7 oz of Raw Yardlong Bean contain 4.4 times more Omega 3 and 2.7 times more Protein than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges provide inadequate amounts of Omega 3 and Protein
• Both Raw Valencia Oranges as well as Raw Yardlong Bean provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Valencia Oranges VS Yardlong Bean

What are the health benefits of Valencia Oranges compared to Yardlong Bean?

Valencia oranges are a great source of vitamin C, fiber, and antioxidants which can support immune health, digestion, and skin health. Yardlong beans are rich in fiber, protein, and various vitamins and minerals, supporting digestive health and providing essential nutrients. Both are nutritious options, but Valencia oranges are higher in vitamin C while Yardlong beans are higher in protein and fiber.

Can I lose weight easier by eating more Valencia Oranges or Yardlong Bean?

Both Valencia oranges and yardlong beans can be beneficial for weight loss due to their high fiber content and low calorie density. However, weight loss ultimately depends on creating a calorie deficit, so it's important to focus on overall balanced nutrition and portion control. Incorporating a variety of fruits, vegetables, whole grains, and plant-based proteins into your diet can help support weight loss in a healthy and sustainable way.

Should I eat more Valencia Oranges or more Yardlong Bean to gain more muscles while training consistently?

To gain muscle while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Yardlong beans are a good source of plant-based protein, but Valencia oranges are not typically considered a significant protein source. To support muscle growth, consider incorporating a variety of protein-rich plant foods such as beans, lentils, tofu, tempeh, nuts, seeds, and whole grains into your diet.

What is the environmental impact of producing Valencia Oranges compared to Yardlong Bean?

Valencia oranges have a higher environmental impact compared to yardlong beans due to factors such as water usage, land usage, and transportation emissions. Oranges typically require more water and land to grow, as well as transportation to reach consumers. Yardlong beans, on the other hand, are a more sustainable option as they require less water and land to cultivate. Choosing plant-based foods like yardlong beans can help reduce the environmental impact of food production.