Comparing Nutrients in 7 ounces Oranges with Peel VS Young Winged Beans

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Young Winged Beans	53%	15%	32%

Macro Nutrients

	Oranges with Peel	Young Winged Beans	Recommended Dietary Allowance
Energy	4.3% 125kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1.78% 1.73g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	1.48% 0.47g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	2.85% 0.046g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	1.9% 0.33g	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	6.58% 8.55g	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	24.6% 13.8g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Young Winged Beans	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	11% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	2.34% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	17.2% 0.22mg	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	32.7% 131μg	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	40.4% 36.3mg	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	Young Winged Beans	Recommended Dietary Allowance
Calcium	14% 139mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	11.2% 0.1mg	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	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	NA	19% 0.43mg	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	10.5% 73.4mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	13% 443mg	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	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	7.04% 0.77mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.67% 173g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Young Winged Beans per 7 oz

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

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

• 7 ounces of Oranges with Peel have 5.6 times more Vitamin B5 and 3.9 times more Vitamin C than Young Winged Beans.
• While 7 oz of Raw Young Winged Beans contain 1.4 times more Vitamin B1, 2 times more Vitamin B2, 1.8 times more Vitamin B3 and 2.2 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Young Winged Beans provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Young Winged Beans have insufficient amounts of Vitamin B5
• Both Raw Oranges with Peel as well as Raw Young Winged Beans have insufficient amounts of Vitamin B12 in seven ounces.

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

• 7 oz of Raw Young Winged Beans contain 1.9 times more Iron, 2.4 times more Magnesium, 1.7 times more Phosphorus, 2.1 times more Selenium and 3.5 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Young Winged Beans contain similar levels of Calcium, Copper, Potassium 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 1.3 times more Energy and 3.6 times more Carbohydrate than Young Winged Beans.
• While 7 oz of Raw Young Winged Beans contain 5.3 times more Protein than Raw Oranges with Peel .
• 7 ounces of Young Winged Beans provide inadequate amounts of Energy
• Both Raw Oranges with Peel as well as Raw Young Winged Beans provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.