Comparing Nutrients in 100 grams Boiled Sprouted Mung Beans VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Boiled Sprouted Mung Beans	32%	3%	65%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Boiled Sprouted Mung Beans	Navel Oranges	Recommended Dietary Allowance
Energy	0.72% 21kcal	1.7% 49kcal	2900kcal per day for Men 19-50 years
Fat	0.093% 0.09g	0.15% 0.15g	97g per day for Men 19-50 years
Saturated Fat	0.078% 0.025g	0.053% 0.017g	32g per day for Men 19-50 years
Omega 3	0.56% 0.009g	0.56% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.023g	0.14% 0.023g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.22% 4.2g	9.65% 12.5g	130g per day for Men 19-50 years
Sugars	3.9% 2.84g	11.7% 8.5g	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	3.1% 2.25g	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	% 1.97g	g per day for Men 19-50 years
Sucrose	NA	% 4.3g	g per day for Men 19-50 years
Fiber	2.1% 0.8g	5.8% 2.2g	38g per day for Men 19-50 years
Protein	3.63% 2.03g	1.63% 0.91g	56g per day for Men 19-50 years

Vitamins

	Boiled Sprouted Mung Beans	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	1.33% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.17% 0.05mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.85% 0.1mg	3.92% 0.051mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	2.66% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.86% 0.24mg	5.22% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.15% 0.054mg	6.08% 0.079mg	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	7.25% 29μg	8.5% 34μg	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	12.7% 11.4mg	65.7% 59mg	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	0.47% 0.07mg	1% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 22.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sprouted Mung Beans	Navel Oranges	Recommended Dietary Allowance
Calcium	1.2% 12mg	4.3% 43mg	1000mg per day for Men 19-50 years
Copper	13.6% 0.12mg	4.33% 0.039mg	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	8.13% 0.65mg	1.63% 0.13mg	8mg per day for Men 19-50 years
Magnesium	3.33% 14mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	6.1% 0.14mg	1.26% 0.029mg	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% 28mg	3.3% 23mg	700mg per day for Men 19-50 years
Potassium	2.97% 101mg	4.9% 166mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	4.27% 0.47mg	0.73% 0.08mg	11mg per day for Men 19-50 years
Water	2.52% 93g	2.32% 86g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Sprouted Mung Beans vs Navel Oranges:

• Boiled and Drained Sprouted Mung Beans have 2 times more Vitamin B2, 1.9 times more Vitamin B3 and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain 12 times more Vitamin A, 1.4 times more Vitamin B1, 1.5 times more Vitamin B6, 5.2 times more Vitamin C and 2.1 times more Vitamin E than Boiled and Drained Sprouted Mung Beans.
• Both Boiled and Drained Sprouted Mung Beans and Raw Navel Oranges have similar amounts of Vitamin B5 and Vitamin B9 per 100 g.
• Both Boiled and Drained Sprouted Mung Beans as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Sprouted Mung Beans vs Navel Oranges:

• Boiled and Drained Sprouted Mung Beans have 3.1 times more Copper, 5 times more Iron, 1.3 times more Magnesium, 4.8 times more Manganese, 1.2 times more Phosphorus, more Selenium and 5.9 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 3.6 times more Calcium and 1.6 times more Potassium than Boiled and Drained Sprouted Mung Beans.
• Both Boiled and Drained Sprouted Mung Beans and Raw Navel Oranges have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Sprouted Mung Beans have 2.2 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 2.3 times more Energy, 3 times more Carbohydrate, 3 times more Sugars and 2.8 times more Fiber than Boiled and Drained Sprouted Mung Beans.
• Both Boiled and Drained Sprouted Mung Beans as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.