Comparing Nutrients in 7 ounces Oranges with Peel VS Hyacinth-Young beans

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Hyacinth-Young beans	18%	4%	78%

Macro Nutrients

	Oranges with Peel	Hyacinth-Young beans	Recommended Dietary Allowance
Energy	4.3% 125kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0.012% 0.002g	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	14% 18.2g	130g per day for Men 19-50 years
Sugars	NA	11% 8.1g	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	17.2% 6.55g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	7.44% 4.17g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Hyacinth-Young beans	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	9.5% 85.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	6.45% 1.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	2.2% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	3.66% 0.048mg	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	30.8% 123μg	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	28.4% 25.6mg	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	6.75% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Hyacinth-Young beans	Recommended Dietary Allowance
Calcium	14% 139mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	10.4% 0.093mg	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	18.4% 1.47mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	NA	17.7% 0.41mg	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	14% 97mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	14.7% 500mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	5.4% 2.98μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	6.68% 0.73mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.7% 174g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Hyacinth-Young beans per 7 oz

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

Lets compare vitamin content per 7 ounces of Oranges with Peel vs Hyacinth-Young beans:

• 7 ounces of Oranges with Peel have 1.3 times more Vitamin B1, 6 times more Vitamin B5, 3.9 times more Vitamin B6 and 5.5 times more Vitamin C than Hyacinth-Young beans.
• While 7 oz of Raw Hyacinth-Young beans contain 3.3 times more Vitamin A, 1.8 times more Vitamin B2 and 2.1 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Hyacinth-Young beans provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• 7 ounces of Hyacinth-Young beans have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Raw Oranges with Peel as well as Raw Hyacinth-Young beans have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Hyacinth-Young beans:

• 7 ounces of Oranges with Peel have 1.4 times more Calcium and 1.2 times more Copper than Hyacinth-Young beans.
• While 7 oz of Raw Hyacinth-Young beans contain 2.9 times more Magnesium, 2.2 times more Phosphorus, 1.3 times more Potassium, 2.1 times more Selenium and 3.4 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Hyacinth-Young beans contain similar levels of Iron and 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 1.4 times more Energy, 1.7 times more Carbohydrate and 1.4 times more Fiber than Hyacinth-Young beans.
• While 7 oz of Raw Hyacinth-Young beans contain 1.6 times more Protein than Raw Oranges with Peel .
• 7 ounces of Hyacinth-Young beans provide inadequate amounts of Energy
• Both Raw Oranges with Peel as well as Raw Hyacinth-Young beans provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Oranges with Peel VS Hyacinth-Young beans

What are the health benefits of Oranges with Peel compared to Hyacinth-Young beans?

Oranges with peel are a good source of vitamin C, fiber, and antioxidants which can support immune health, digestion, and skin health. Hyacinth beans are rich in protein, fiber, and various vitamins and minerals which can help with muscle repair, digestion, and overall health. Both foods offer unique health benefits and can be part of a balanced vegan diet.

Can I lose weight easier by eating more Oranges with Peel or Hyacinth-Young beans?

Both oranges with peel and hyacinth beans can be part of a healthy weight loss diet due to their high fiber content and low calorie density. Oranges with peel are a good source of vitamin C and antioxidants, while hyacinth beans are rich in protein and essential nutrients. Incorporating a variety of fruits, vegetables, legumes, and whole grains into your diet, along with regular physical activity, is key to successful weight loss. Remember to focus on overall balanced nutrition and portion control for sustainable results.

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

To gain more muscles while training consistently, it is important to focus on consuming a balanced diet that includes a variety of plant-based protein sources. Both oranges with peel and hyacinth beans are nutritious options, but hyacinth beans are a better choice for muscle building as they are a good source of plant-based protein. Incorporating a variety of protein-rich foods such as beans, lentils, tofu, tempeh, nuts, and seeds into your diet will help support muscle growth and repair.

What is the environmental impact of producing Oranges with Peel compared to Hyacinth-Young beans?

Oranges with peel have a lower environmental impact compared to hyacinth beans. Oranges require less water, land, and resources to grow, and they have a smaller carbon footprint. Additionally, the peel of oranges can be composted or used in various ways, reducing waste. On the other hand, hyacinth beans may require more resources to cultivate and have a higher environmental impact overall.