Comparing Nutrients in 100 calories Valencia Oranges VS Hyacinth-Young beans

Weight per 100 calories

• Valencia Oranges: 204g
• Hyacinth-Young beans: 217g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 100 calories - Valencia Oranges or Hyacinth-Young beans?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Hyacinth-Young beans	18%	4%	78%

Macro Nutrients

	Valencia Oranges	Hyacinth-Young beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.63% 0.61g	0.45% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	2.04% 0.033g	0.95% 0.015g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.09g	0.013% 0.002g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	15.4% 20g	130g per day for Men 19-50 years
Sugars	NA	12.2% 8.87g	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	13.4% 5.1g	19% 7.17g	38g per day for Men 19-50 years
Protein	3.8% 2.12g	8.15% 4.57g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Hyacinth-Young beans	Recommended Dietary Allowance
Vitamin A	2.72% 24.5μg	10.4% 93μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.8% 0.18mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.28% 0.082mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	7.07% 1.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	2.4% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.9% 0.13mg	4% 0.052mg	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	20% 79.6μg	33.7% 135μg	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	110% 99mg	31% 28mg	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	7.4% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	32.8% 39.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Hyacinth-Young beans	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	8.4% 0.076mg	11.4% 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	2.3% 0.18mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	4.86% 20.4mg	20.7% 87mg	420mg per day for Men 19-50 years
Manganese	2.04% 0.047mg	19.4% 0.45mg	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	4.96% 34.7mg	15.2% 107mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	16% 548mg	3400mg per day for Men 19-50 years
Selenium	NA	5.93% 3.26μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.29% 4.35mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	7.3% 0.8mg	11mg per day for Men 19-50 years
Water	4.76% 176g	5.16% 191g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Valencia Oranges vs Hyacinth-Young beans:

• Raw Valencia Oranges have 4.3 times more Vitamin B5, 2.5 times more Vitamin B6 and 3.5 times more Vitamin C than Raw Hyacinth-Young beans.
• While Raw Hyacinth-Young beans contain 3.8 times more Vitamin A, 2.5 times more Vitamin B2, 2 times more Vitamin B3 and 1.7 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Hyacinth-Young beans have similar amounts of Vitamin B1 per 100 kcal.
• Both Raw Valencia Oranges as well as Raw Hyacinth-Young beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Valencia Oranges vs Hyacinth-Young beans:

• Raw Hyacinth-Young beans contain 1.3 times more Calcium, 1.4 times more Copper, 8.8 times more Iron, 4.3 times more Magnesium, 9.5 times more Manganese, 3.1 times more Phosphorus, 1.5 times more Potassium and 6.6 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Hyacinth-Young beans have similar amounts of Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Valencia Oranges have 2.1 times more Omega 3 and 1.2 times more Carbohydrate than Raw Hyacinth-Young beans.
• While Raw Hyacinth-Young beans contain 1.4 times more Fiber and 2.2 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Hyacinth-Young beans have similar amounts of Energy per 100 kcal.
• Both Raw Valencia Oranges as well as Raw Hyacinth-Young beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.