Comparing Nutrients in 7 ounces Oranges with Peel VS Canned Sprouted Mung Beans

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Canned Sprouted Mung Beans	38%	4%	58%

Macro Nutrients

	Oranges with Peel	Canned Sprouted Mung Beans	Recommended Dietary Allowance
Energy	4.3% 125kcal	0.82% 24kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.12% 0.12g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.099% 0.032g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0.18% 0.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.7% 30.8g	3.27% 4.25g	130g per day for Men 19-50 years
Sugars	NA	1.9% 1.4g	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	23.5% 8.93g	4.18% 1.6g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Canned Sprouted Mung Beans	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	2.73% 0.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	5.68% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	4.9% 0.064mg	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	15% 59.5μg	4.96% 20μg	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	157% 141mg	0.66% 0.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22% 26.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Canned Sprouted Mung Beans	Recommended Dietary Allowance
Calcium	14% 139mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	34.6% 0.31mg	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	20% 1.6mg	10.7% 0.85mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	NA	6.3% 0.14mg	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	6.24% 43.7mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	1.58% 53.6mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	4.4% 163g	5.15% 191g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Canned Sprouted Mung Beans per 7 oz

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

Lets compare vitamin content per 7 ounces of Oranges with Peel vs Canned Sprouted Mung Beans:

• 7 ounces of Oranges with Peel have 3.3 times more Vitamin B1, 2.3 times more Vitamin B3, 2.3 times more Vitamin B5, 2.9 times more Vitamin B6, 3 times more Vitamin B9 and 236.7 times more Vitamin C than Canned Sprouted Mung Beans.
• While 7 oz of Canned Sprouted Mung Beans, Solids contain 1.4 times more Vitamin B2 than Raw Oranges with Peel .
• 7 ounces of Canned Sprouted Mung Beans have insufficient amounts of Vitamin B3 and Vitamin C
• Both Raw Oranges with Peel as well as Canned Sprouted Mung Beans, Solids have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Canned Sprouted Mung Beans:

• 7 ounces of Oranges with Peel have 5 times more Calcium, 1.9 times more Iron, 1.6 times more Magnesium and 7.3 times more Potassium than Canned Sprouted Mung Beans.
• While 7 oz of Canned Sprouted Mung Beans, Solids contain 2.8 times more Copper, 1.5 times more Phosphorus, 21 times more Sodium and 2.5 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Canned Sprouted Mung Beans contain similar levels of Water per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Zinc
• 7 ounces of Canned Sprouted Mung Beans lack sufficient amounts of Calcium and Potassium
• Both Raw Oranges with Peel as well as Canned Sprouted Mung Beans, Solids lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 5.3 times more Energy, 7.2 times more Carbohydrate and 5.6 times more Fiber than Canned Sprouted Mung Beans.
• Both Oranges with Peel and Canned Sprouted Mung Beans offer comparable quantities of Protein per seven ounces.
• 7 ounces of Canned Sprouted Mung Beans provide inadequate amounts of Energy and Carbohydrate
• Both Raw Oranges with Peel as well as Canned Sprouted Mung Beans, Solids provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.