Comparing Nutrients in 7 ounces Oranges with Peel VS Winged Bean Leaves

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Winged Bean Leaves	26%	11%	63%

Macro Nutrients

	Oranges with Peel	Winged Bean Leaves	Recommended Dietary Allowance
Energy	4.3% 125kcal	5.06% 147kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	2.25% 2.2g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	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	23.7% 30.8g	21.5% 28g	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	NA	38g per day for Men 19-50 years
Protein	4.6% 2.58g	20.7% 11.6g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Winged Bean Leaves	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	89.3% 804μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	138% 1.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	43% 6.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	5.4% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	15% 59.5μg	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	157% 141mg	99% 89.3mg	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	Winged Bean Leaves	Recommended Dietary Allowance
Calcium	14% 139mg	44.5% 445mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	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	20% 1.6mg	99% 7.94mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	NA	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	6.24% 43.7mg	18% 125mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	10.3% 349mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	23% 2.54mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.12% 153g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Winged Bean Leaves per 7 oz

Compare the macro and micronutrient content in 7 oz of Oranges with Peel 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 Oranges with Peel vs Winged Bean Leaves:

• 7 ounces of Oranges with Peel have 2.4 times more Vitamin B5, 1.9 times more Vitamin B9 and 1.6 times more Vitamin C than Winged Bean Leaves.
• While 7 oz of Raw Winged Bean Leaves contain 31.2 times more Vitamin A, 8.3 times more Vitamin B1, 12 times more Vitamin B2, 6.9 times more Vitamin B3 and 2.5 times more Vitamin B6 than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Oranges with Peel as well as Raw Winged Bean Leaves have insufficient amounts of Vitamin B12 in seven ounces.

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

• 7 ounces of Oranges with Peel have 1.8 times more Magnesium than Winged Bean Leaves.
• While 7 oz of Raw Winged Bean Leaves contain 3.2 times more Calcium, 8 times more Copper, 5 times more Iron, 2.9 times more Phosphorus and 11.6 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Winged Bean Leaves contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Zinc
• 7 ounces of Winged Bean Leaves lack sufficient amounts of Magnesium
• Both Raw Oranges with Peel 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 4.5 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Winged Bean Leaves offer comparable quantities of Energy and Carbohydrate per seven ounces.
• Both Raw Oranges with Peel as well as Raw Winged Bean Leaves provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.