Comparing Nutrients in 7 ounces Florida Oranges VS Young Winged Beans

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Young Winged Beans	53%	15%	32%

Macro Nutrients

	Florida Oranges	Young Winged Beans	Recommended Dietary Allowance
Energy	3.15% 91kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	1.78% 1.73g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	1.48% 0.47g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	2.85% 0.046g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	1.9% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	6.58% 8.55g	130g per day for Men 19-50 years
Sugars	25% 18g	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	12.5% 4.76g	NA	38g per day for Men 19-50 years
Protein	2.5% 1.4g	24.6% 13.8g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Young Winged Beans	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	11% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	2.34% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	17.2% 0.22mg	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	8.43% 33.7μg	32.7% 131μg	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	99% 89.3mg	40.4% 36.3mg	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	2.4% 0.36mg	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	Young Winged Beans	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	11.2% 0.1mg	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	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	2.07% 0.048mg	19% 0.43mg	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	3.4% 24mg	10.5% 73.4mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	13% 443mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	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	1.44% 0.16mg	7.04% 0.77mg	11mg per day for Men 19-50 years
Water	4.67% 173g	4.67% 173g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Young Winged Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Florida Oranges versus 7 oz of Young Winged Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Florida Oranges vs Young Winged Beans:

• 7 ounces of Florida Oranges have 4.2 times more Vitamin B5 and 2.5 times more Vitamin C than Young Winged Beans.
• While 7 oz of Raw Young Winged Beans contain 1.4 times more Vitamin B1, 2.5 times more Vitamin B2, 2.3 times more Vitamin B3, 2.2 times more Vitamin B6 and 3.9 times more Vitamin B9 than Raw Florida Oranges.
• 7 ounces of Young Winged Beans have insufficient amounts of Vitamin B5
• Both Raw Florida Oranges as well as Raw Young Winged Beans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Florida Oranges vs Young Winged Beans:

• 7 oz of Raw Young Winged Beans contain 2 times more Calcium, 1.3 times more Copper, 16.7 times more Iron, 3.4 times more Magnesium, 9.1 times more Manganese, 3.1 times more Phosphorus, 1.3 times more Potassium, 3 times more Selenium and 4.9 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Young Winged Beans contain similar levels of Water per seven ounces.
• 7 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Florida Oranges have 2.7 times more Carbohydrate than Young Winged Beans.
• While 7 oz of Raw Young Winged Beans contain 9.9 times more Protein than Raw Florida Oranges.
• 7 ounces of Florida Oranges provide inadequate amounts of Protein
• Both Raw Florida Oranges as well as Raw Young Winged Beans provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.