Comparing Nutrients in 7 ounces Oranges with Peel VS Young Broadbeans

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Young Broadbeans	30%	7%	63%

Macro Nutrients

	Oranges with Peel	Young Broadbeans	Recommended Dietary Allowance
Energy	4.3% 125kcal	4.93% 143kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.86% 0.27g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	23.4% 0.38g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	1.4% 0.24g	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	18% 23.2g	130g per day for Men 19-50 years
Sugars	NA	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	23.5% 8.93g	22% 8.33g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Young Broadbeans	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	18.6% 2.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	3.4% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	5.8% 0.075mg	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	47.6% 191μg	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	72.8% 65.5mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Young Broadbeans	Recommended Dietary Allowance
Calcium	14% 139mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	16.3% 0.15mg	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	47% 3.77mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	18% 75.4mg	420mg per day for Men 19-50 years
Manganese	NA	27.6% 0.64mg	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	27% 189mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	6.6% 99mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.34% 161g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Young Broadbeans per 7 oz

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

Lets compare vitamin content per 7 ounces of Oranges with Peel vs Young Broadbeans:

• 7 ounces of Oranges with Peel have 3.8 times more Vitamin B5, 2.4 times more Vitamin B6 and 2.2 times more Vitamin C than Young Broadbeans.
• While 7 oz of Raw Young Broadbeans contain 1.4 times more Vitamin A, 1.7 times more Vitamin B1, 2.2 times more Vitamin B2, 3 times more Vitamin B3 and 3.2 times more Vitamin B9 than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• 7 ounces of Young Broadbeans have insufficient amounts of Vitamin B5
• Both Raw Oranges with Peel as well as Raw Young Broadbeans have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Young Broadbeans:

• 7 ounces of Oranges with Peel have 3.2 times more Calcium than Young Broadbeans.
• While 7 oz of Raw Young Broadbeans contain 1.3 times more Copper, 2.4 times more Iron, 2.7 times more Magnesium, 4.3 times more Phosphorus, 1.3 times more Potassium, 1.7 times more Selenium, 25 times more Sodium and 5.3 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Young Broadbeans contain similar levels of Water per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 1.3 times more Carbohydrate than Young Broadbeans.
• While 7 oz of Raw Young Broadbeans contain 11.8 times more Omega 3 and 4.3 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Young Broadbeans offer comparable quantities of Energy and Fiber per seven ounces.
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3
• Both Raw Oranges with Peel as well as Raw Young Broadbeans provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Oranges with Peel VS Young Broadbeans

What are the health benefits of Oranges with Peel compared to Young Broadbeans?

Oranges with peel are a great source of vitamin C, fiber, and antioxidants, which can support immune health, digestion, and skin health. Young broad beans are rich in protein, fiber, and various vitamins and minerals, which can help with muscle growth, digestion, and overall health. Both foods offer unique health benefits, so including a variety of fruits and vegetables in your diet is important for optimal nutrition.

Can I lose weight easier by eating more Oranges with Peel or Young Broadbeans?

Both oranges with peel and young broad beans are nutritious choices for weight loss. Oranges with peel are high in fiber, vitamin C, and antioxidants, which can help with satiety and digestion. Young broad beans are a good source of plant-based protein, fiber, and vitamins, which can also aid in weight loss. Including a variety of fruits and vegetables in your diet, along with other whole plant foods, can support weight loss by providing essential nutrients and promoting overall health. Remember to focus on a balanced diet and portion control for sustainable weight loss.

Should I eat more Oranges with Peel or more Young Broadbeans to gain more muscles while training consistently?

Both oranges and young broad beans are nutritious options for supporting muscle growth during training. Oranges are rich in vitamin C, which is important for collagen synthesis and muscle repair. The peel of the orange also contains additional nutrients and fiber that can be beneficial. Young broad beans are a good source of plant-based protein, fiber, and various vitamins and minerals that support muscle recovery and growth. To maximize muscle gains, it's important to have a balanced diet that includes a variety of nutrient-dense foods. Incorporating both oranges with peel and young broad beans into your meals can help provide a well-rounded nutrient profile to support your training goals.

What is the environmental impact of producing Oranges with Peel compared to Young Broadbeans?

Oranges with peel have a higher environmental impact compared to young broadbeans. Oranges require more water, land, and resources to grow, harvest, and transport. Additionally, the production of oranges often involves more pesticides and fertilizers compared to broadbeans, which can contribute to environmental pollution. Choosing young broadbeans over oranges can help reduce your carbon footprint and support sustainable agriculture practices.