Comparing Nutrients in 7 ounces Navel Oranges VS Sprouted Mung Beans

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Sprouted Mung Beans	32%	4%	64%

Macro Nutrients

	Navel Oranges	Sprouted Mung Beans	Recommended Dietary Allowance
Energy	3.35% 97kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.29% 0.091g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	0.49% 0.083g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	9.07% 11.8g	130g per day for Men 19-50 years
Sugars	23.3% 17g	11.3% 8.2g	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	9.4% 3.57g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	10.8% 6.03g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Sprouted Mung Beans	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	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	9.3% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	13.4% 0.17mg	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	30.3% 121μg	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	29% 26mg	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	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	54.6% 65.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Sprouted Mung Beans	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	36% 0.33mg	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	22.6% 1.8mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	16.2% 0.37mg	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	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	8.7% 296mg	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	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.85% 179g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Navel Oranges have 4.5 times more Vitamin C than Sprouted Mung Beans.
• While 7 oz of Raw Sprouted Mung Beans contain 2.4 times more Vitamin B2, 1.8 times more Vitamin B3, 1.5 times more Vitamin B5, 1.8 times more Vitamin B9 and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Sprouted Mung Beans provide similar amounts of Vitamin B1 and Vitamin B6 per seven ounces.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin K
• Both Raw Navel Oranges as well as Raw Sprouted Mung Beans 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 Sprouted Mung Beans:

• 7 ounces of Navel Oranges have 3.3 times more Calcium than Sprouted Mung Beans.
• While 7 oz of Raw Sprouted Mung Beans contain 4.2 times more Copper, 7 times more Iron, 1.9 times more Magnesium, 6.5 times more Manganese, 2.3 times more Phosphorus and 5.1 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Sprouted Mung Beans contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 7 ounces of Sprouted Mung Beans lack sufficient amounts of Calcium
• Both Raw Navel Oranges as well as Raw Sprouted Mung Beans lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 2.1 times more Carbohydrate, 2.1 times more Sugars and 1.2 times more Fiber than Sprouted Mung Beans.
• While 7 oz of Raw Sprouted Mung Beans contain 3.3 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Protein
• Both Raw Navel Oranges as well as Raw Sprouted Mung Beans provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Navel Oranges VS Sprouted Mung Beans

What are the health benefits of Navel Oranges compared to Sprouted Mung Beans?

Navel oranges are a good source of vitamin C, fiber, and antioxidants, which can help support immune function, digestion, and overall health. Sprouted mung beans are rich in protein, fiber, vitamins, and minerals, making them a great plant-based source of nutrients for muscle repair, digestion, and energy production. Both foods offer unique health benefits and can be part of a balanced vegan diet.

Can I lose weight easier by eating more Navel Oranges or Sprouted Mung Beans?

Both navel oranges and sprouted mung beans can be beneficial for weight loss due to their high fiber content and low calorie density. However, navel oranges are higher in natural sugars compared to sprouted mung beans, which may affect blood sugar levels and overall calorie intake. Sprouted mung beans are a good source of plant-based protein and can help keep you feeling full and satisfied, potentially aiding in weight loss efforts. Ultimately, incorporating a variety of fruits, vegetables, legumes, and whole grains into your diet, along with regular physical activity, is key for successful and sustainable weight loss.

Should I eat more Navel Oranges or more Sprouted Mung Beans to gain more muscles while training consistently?

Both Navel Oranges and Sprouted Mung Beans can be beneficial for muscle gain due to their nutrient content. Navel Oranges are a good source of vitamin C, which can help with collagen production for muscle repair. Sprouted Mung Beans are high in protein, which is essential for muscle growth. To support muscle gain while training consistently, it is recommended to include a variety of plant-based protein sources in your diet, such as sprouted mung beans, along with a mix of fruits like Navel Oranges for overall health and recovery.

What is the environmental impact of producing Navel Oranges compared to Sprouted Mung Beans?

Producing Navel Oranges typically has a higher environmental impact compared to producing Sprouted Mung Beans. Oranges require more water, land, and resources to grow, while mung beans are known for their low environmental footprint due to their ability to grow quickly and efficiently with minimal resources. Choosing plant-based proteins like mung beans over fruits like oranges can help reduce the overall environmental impact of food production.