Comparing Nutrients in 7 ounces Oranges with Peel VS Yardlong Beans

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Yardlong Beans	27%	3%	70%

Macro Nutrients

	Oranges with Peel	Yardlong Beans	Recommended Dietary Allowance
Energy	4.3% 125kcal	23.7% 689kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	2.7% 2.6g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	3.6% 0.61g	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	95% 123g	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	57.4% 22g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	86.2% 48.3g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Yardlong Beans	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	147% 1.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	56.6% 0.74mg	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	326% 1306μg	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	3.53% 3.18mg	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 Beans	Recommended Dietary Allowance
Calcium	14% 139mg	27.4% 274mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	194% 1.74mg	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	214% 17mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	160% 671mg	420mg per day for Men 19-50 years
Manganese	NA	137% 3.16mg	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	158% 1109mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	67.5% 2296mg	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	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	63% 6.95mg	11mg per day for Men 19-50 years
Water	4.4% 163g	0.45% 16.7g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Oranges with Peel have 44.4 times more Vitamin C than Yardlong Beans.
• While 7 oz of Raw Yardlong Beans contain 8.9 times more Vitamin B1, 4.7 times more Vitamin B2, 4.3 times more Vitamin B3, 4.7 times more Vitamin B5, 4 times more Vitamin B6 and 21.9 times more Vitamin B9 than Raw Oranges with Peel .
• 7 ounces of Yardlong Beans have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Raw Yardlong Beans have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

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

• 7 ounces of Oranges with Peel have 9.8 times more Water than Yardlong Beans.
• While 7 oz of Raw Yardlong Beans contain 2 times more Calcium, 15.4 times more Copper, 10.8 times more Iron, 24.1 times more Magnesium, 25.4 times more Phosphorus, 5.9 times more Potassium, 11.7 times more Selenium and 31.8 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 Yardlong Beans contain 5.5 times more Energy, 16.1 times more Omega 3, 4 times more Carbohydrate, 2.4 times more Fiber and 18.7 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 Yardlong Beans provide inadequate amounts of Omega 6 in seven ounces.