Comparing Nutrients in 7 ounces Navel Oranges VS Winged Bean Leaves

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Winged Bean Leaves	26%	11%	63%

Macro Nutrients

	Navel Oranges	Winged Bean Leaves	Recommended Dietary Allowance
Energy	3.35% 97kcal	5.06% 147kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	2.25% 2.2g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	2.2% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	21.5% 28g	130g per day for Men 19-50 years
Sugars	23.3% 17g	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	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	NA	38g per day for Men 19-50 years
Protein	3.22% 1.8g	20.7% 11.6g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Winged Bean Leaves	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	89.3% 804μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	138% 1.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	43% 6.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	5.4% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	35.4% 0.46mg	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	7.94% 31.8μg	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	99% 89.3mg	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% 0.3mg	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

	Navel Oranges	Winged Bean Leaves	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	44.5% 445mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	101% 0.9mg	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	99% 7.94mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	118% 2.7mg	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	18% 125mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	10.3% 349mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	23% 2.54mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.12% 153g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Winged Bean Leaves per 7 oz

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

Lets compare vitamin content per 7 ounces of Navel Oranges vs Winged Bean Leaves:

• 7 ounces of Navel Oranges have 1.9 times more Vitamin B5, 2.1 times more Vitamin B9 and 1.3 times more Vitamin C than Winged Bean Leaves.
• While 7 oz of Raw Winged Bean Leaves contain 33.8 times more Vitamin A, 12.3 times more Vitamin B1, 11.8 times more Vitamin B2, 8.2 times more Vitamin B3 and 2.9 times more Vitamin B6 than Raw Navel Oranges.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin A
• Both Raw Navel Oranges as well as Raw Winged Bean Leaves have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Winged Bean Leaves:

• 7 ounces of Navel Oranges have 1.4 times more Magnesium than Winged Bean Leaves.
• While 7 oz of Raw Winged Bean Leaves contain 5.2 times more Calcium, 11.7 times more Copper, 30.8 times more Iron, 47.1 times more Manganese, 2.7 times more Phosphorus and 16 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Winged Bean Leaves 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 Winged Bean Leaves lack sufficient amounts of Magnesium
• Both Raw Navel Oranges as well as Raw Winged Bean Leaves lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Winged Bean Leaves contain 1.5 times more Energy and 6.4 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Winged Bean Leaves offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy and Protein
• Both Raw Navel Oranges as well as Raw Winged Bean Leaves provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.