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

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Boiled Sprouted Mung Beans with Salt	35%	3%	62%

Macro Nutrients

	Navel Oranges	Boiled Sprouted Mung Beans with Salt	Recommended Dietary Allowance
Energy	3.35% 97kcal	1.3% 37.7kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	5.5% 7.14g	130g per day for Men 19-50 years
Sugars	23.3% 17g	7.77% 5.64g	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	6.16% 4.47g	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	% 3.9g	NA	g per day for Men 19-50 years
Sucrose	% 8.5g	NA	g per day for Men 19-50 years
Fiber	11.5% 4.37g	4.18% 1.6g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	7.2% 4.03g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Boiled Sprouted 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	11.2% 0.13mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	10% 1.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	9.64% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	8.24% 0.11mg	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	17% 67.5μg	14.4% 57.5μg	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	130% 117mg	25% 22.6mg	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% 0.3mg	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	37.5% 45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Boiled Sprouted Mung Beans with Salt	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	27% 0.24mg	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	3.22% 0.26mg	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	12% 0.28mg	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	6.52% 45.6mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	5.9% 200mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	32.5% 488mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	8.48% 0.93mg	11mg per day for Men 19-50 years
Water	4.6% 171g	5% 185g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Navel Oranges have 1.4 times more Vitamin B1, 1.5 times more Vitamin B6 and 5.2 times more Vitamin C than Boiled Sprouted Mung Beans with Salt.
• While 7 oz of Boiled and Drained Sprouted Mung Beans with Salt contain 2 times more Vitamin B2, 1.9 times more Vitamin B3 and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Boiled Sprouted Mung Beans with Salt provide similar amounts of Vitamin B5 and Vitamin B9 per seven ounces.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin K
• Both Raw Navel Oranges as well as Boiled and Drained Sprouted Mung Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

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

• 7 ounces of Navel Oranges have 3.6 times more Calcium and 1.6 times more Potassium than Boiled Sprouted Mung Beans with Salt.
• While 7 oz of Boiled and Drained Sprouted Mung Beans with Salt contain 3.1 times more Copper, 5 times more Iron, 1.3 times more Magnesium, 4.8 times more Manganese, 246 times more Sodium and 5.9 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Boiled Sprouted Mung Beans with Salt contain similar levels of Phosphorus and Water per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 7 ounces of Boiled Sprouted Mung Beans with Salt lack sufficient amounts of Calcium
• Both Raw Navel Oranges as well as Boiled and Drained Sprouted Mung Beans with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 3.5 times more Carbohydrate, 3 times more Sugars and 2.8 times more Fiber than Boiled Sprouted Mung Beans with Salt.
• While 7 oz of Boiled and Drained Sprouted Mung Beans with Salt contain 2.2 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Protein
• Both Raw Navel Oranges as well as Boiled and Drained Sprouted Mung Beans with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.