Comparing Nutrients in 7 ounces Oranges with Peel VS Mungo Beans

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Mungo Beans	29%	4%	67%

Macro Nutrients

	Oranges with Peel	Mungo Beans	Recommended Dietary Allowance
Energy	4.3% 125kcal	23.3% 677kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	3.36% 3.25g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	124% 2g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0.84% 0.14g	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	90% 117g	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	96% 36.3g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	89.3% 50g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Mungo Beans	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	38.8% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	18% 2.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	43% 0.56mg	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	107% 429μg	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% 0mg	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	Mungo Beans	Recommended Dietary Allowance
Calcium	14% 139mg	27.4% 274mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	216% 1.95mg	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	188% 15mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	126% 530mg	420mg per day for Men 19-50 years
Manganese	NA	132% 3.03mg	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	107% 752mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	57.4% 1951mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	60.4% 6.65mg	11mg per day for Men 19-50 years
Water	4.4% 163g	0.58% 21.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Mungo Beans per 7 oz

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

Lets compare vitamin content per 7 ounces of Oranges with Peel vs Mungo Beans:

• 7 ounces of Oranges with Peel have more Vitamin C than Mungo Beans.
• While 7 oz of Raw Mungo Beans contain 2.7 times more Vitamin B1, 5.1 times more Vitamin B2, 2.9 times more Vitamin B3, 2.7 times more Vitamin B5, 3 times more Vitamin B6 and 7.2 times more Vitamin B9 than Raw Oranges with Peel .
• 7 ounces of Mungo Beans have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Raw Mungo Beans have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Mungo Beans:

• 7 ounces of Oranges with Peel have 7.6 times more Water than Mungo Beans.
• While 7 oz of Raw Mungo Beans contain 2 times more Calcium, 17.2 times more Copper, 9.5 times more Iron, 19.1 times more Magnesium, 17.2 times more Phosphorus, 5 times more Potassium, 11.7 times more Selenium, 19 times more Sodium and 30.5 times more Zinc than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Mungo Beans contain 5.4 times more Energy, 62.4 times more Omega 3, 3.8 times more Carbohydrate, 4.1 times more Fiber and 19.4 times more Protein than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3
• Both Raw Oranges with Peel as well as Raw Mungo Beans provide inadequate amounts of Omega 6 in seven ounces.