Comparing Nutrients in 7 ounces Yardlong Bean VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Yardlong Bean	23%	7%	70%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Yardlong Bean	Florida Oranges	Recommended Dietary Allowance
Energy	3.2% 93kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0.65% 0.21g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	8.7% 0.14g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.7% 16.6g	17.6% 23g	130g per day for Men 19-50 years
Sugars	NA	25% 18g	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	NA	12.5% 4.76g	38g per day for Men 19-50 years
Protein	9.92% 5.56g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Yardlong Bean	Florida Oranges	Recommended Dietary Allowance
Vitamin A	9.5% 85.3μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.7% 0.21mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.81mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.2% 0.11mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.66% 0.048mg	7.8% 0.1mg	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	30.8% 123μg	8.43% 33.7μg	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	41.5% 37.3mg	99% 89.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yardlong Bean	Florida Oranges	Recommended Dietary Allowance
Calcium	9.92% 99mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	8.6% 0.077mg	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	11.7% 0.93mg	2.23% 0.18mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	17.7% 0.41mg	2.07% 0.048mg	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	16.7% 117mg	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	14% 476mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	5.4% 2.98μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	6.68% 0.73mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	4.7% 174g	4.67% 173g	3700g per day for Men 19-50 years

Nutrient Comparison: Yardlong Bean VS Florida Oranges per 7 oz

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

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

• 7 ounces of Yardlong Bean have 3.9 times more Vitamin A, 2.8 times more Vitamin B2 and 3.6 times more Vitamin B9 than Florida Oranges.
• While 7 oz of Raw Florida Oranges contain 4.5 times more Vitamin B5, 2.1 times more Vitamin B6 and 2.4 times more Vitamin C than Raw Yardlong Bean.
• Both Yardlong Bean and Florida Oranges provide similar amounts of Vitamin B1 and Vitamin B3 per seven ounces.
• 7 ounces of Yardlong Bean have insufficient amounts of Vitamin B5 and Vitamin B6
• 7 ounces of Florida Oranges have insufficient amounts of Vitamin A
• Both Raw Yardlong Bean as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Yardlong Bean vs Florida Oranges:

• 7 ounces of Yardlong Bean have 1.2 times more Copper, 5.2 times more Iron, 4.4 times more Magnesium, 8.5 times more Manganese, 4.9 times more Phosphorus, 1.4 times more Potassium, 3 times more Selenium and 4.6 times more Zinc than Florida Oranges.
• Both Yardlong Bean and Florida Oranges contain similar levels of Calcium and Water per seven ounces.
• 7 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Yardlong Bean have 6.4 times more Omega 3 and 4 times more Protein than Florida Oranges.
• While 7 oz of Raw Florida Oranges contain 1.4 times more Carbohydrate than Raw Yardlong Bean.
• 7 ounces of Florida Oranges provide inadequate amounts of Omega 3 and Protein
• Both Raw Yardlong Bean as well as Raw Florida Oranges provide inadequate amounts of Energy and Omega 6 in seven ounces.