Comparing Nutrients in 7 ounces Oranges with Peel VS Yardlong Bean

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Yardlong Bean	23%	7%	70%

Macro Nutrients

	Oranges with Peel	Yardlong Bean	Recommended Dietary Allowance
Energy	4.3% 125kcal	3.2% 93kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.65% 0.21g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	8.7% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	1.12% 0.19g	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	12.7% 16.6g	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	9.92% 5.56g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Yardlong Bean	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	17.7% 0.21mg	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	5.1% 0.81mg	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	41.5% 37.3mg	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	Yardlong Bean	Recommended Dietary Allowance
Calcium	14% 139mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	10.6% 0.095mg	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	11.7% 0.93mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	20.8% 87.3mg	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	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	14% 476mg	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	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 Yardlong Bean per 7 oz

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

Lets compare vitamin content per 7 ounces of Oranges with Peel vs Yardlong Bean:

• 7 ounces of Oranges with Peel have 1.2 times more Vitamin B3, 6 times more Vitamin B5, 3.9 times more Vitamin B6 and 3.8 times more Vitamin C than Yardlong Bean.
• While 7 oz of Raw Yardlong Bean contain 3.3 times more Vitamin A, 2.2 times more Vitamin B2 and 2.1 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Yardlong Bean provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• 7 ounces of Yardlong Bean have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Raw Oranges with Peel as well as Raw Yardlong Bean have insufficient amounts of Vitamin B12 in seven ounces.

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

• 7 ounces of Oranges with Peel have 1.4 times more Calcium and 1.7 times more Iron than Yardlong Bean.
• While 7 oz of Raw Yardlong Bean contain 3.1 times more Magnesium, 2.7 times more Phosphorus, 2.1 times more Selenium and 3.4 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Yardlong Bean contain similar levels of 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 1.9 times more Carbohydrate than Yardlong Bean.
• While 7 oz of Raw Yardlong Bean contain 4.4 times more Omega 3 and 2.2 times more Protein than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3
• 7 ounces of Yardlong Bean provide inadequate amounts of Energy
• Both Raw Oranges with Peel as well as Raw Yardlong Bean provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Oranges with Peel VS Yardlong Bean

What are the health benefits of Oranges with Peel compared to Yardlong Bean?

Oranges with peel are a good source of vitamin C, fiber, and antioxidants which can support immune function, digestion, and skin health. Yardlong beans are rich in fiber, protein, and various vitamins and minerals, promoting digestive health and providing essential nutrients. Both are nutritious options, but oranges with peel may offer more vitamin C and antioxidants compared to yardlong beans.

Can I lose weight easier by eating more Oranges with Peel or Yardlong Bean?

Both oranges with peel and yardlong beans can be beneficial for weight loss due to their high fiber content and low calorie density. Oranges with peel are a good source of vitamin C and antioxidants, while yardlong beans are rich in protein and other essential nutrients. Incorporating a variety of fruits and vegetables into your diet, along with regular physical activity, can help support weight loss efforts.

Should I eat more Oranges with Peel or more Yardlong Bean to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Yardlong beans are a good source of plant-based protein, while oranges with peel are rich in vitamin C and fiber. Both can be beneficial for muscle growth, but for optimal results, it is recommended to include a variety of protein-rich foods in your diet such as legumes, tofu, tempeh, nuts, and seeds.

What is the environmental impact of producing Oranges with Peel compared to Yardlong Bean?

Oranges with peel have a higher environmental impact compared to yardlong beans. The production of oranges requires more water, land, and energy, as well as the use of pesticides and fertilizers. Yardlong beans are a more sustainable option as they require less resources to grow and have a lower carbon footprint. Choosing plant-based foods like yardlong beans can help reduce environmental impact and promote sustainability.