Comparing Nutrients in 100 grams Oranges with Peel VS Sprouted Mung Beans

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Sprouted Mung Beans	32%	4%	64%

Macro Nutrients

	Oranges with Peel	Sprouted Mung Beans	Recommended Dietary Allowance
Energy	2.17% 63kcal	1.03% 30kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.14% 0.046g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.25% 0.042g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.5g	4.57% 5.94g	130g per day for Men 19-50 years
Sugars	NA	5.7% 4.13g	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	12% 4.5g	4.74% 1.8g	38g per day for Men 19-50 years
Protein	2.32% 1.3g	5.43% 3.04g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Sprouted Mung Beans	Recommended Dietary Allowance
Vitamin A	1.44% 13μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	7% 0.084mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	9.54% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.13% 0.5mg	4.7% 0.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.6% 0.33mg	7.6% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.15% 0.093mg	6.77% 0.088mg	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	7.5% 30μg	15.3% 61μg	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	79% 71mg	14.7% 13mg	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	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	27.5% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Sprouted Mung Beans	Recommended Dietary Allowance
Calcium	7% 70mg	1.3% 13mg	1000mg per day for Men 19-50 years
Copper	6.33% 0.057mg	18.2% 0.16mg	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	10% 0.8mg	11.4% 0.91mg	8mg per day for Men 19-50 years
Magnesium	3.33% 14mg	5% 21mg	420mg per day for Men 19-50 years
Manganese	NA	8.17% 0.19mg	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	3.14% 22mg	7.7% 54mg	700mg per day for Men 19-50 years
Potassium	5.76% 196mg	4.4% 149mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	1% 0.11mg	3.73% 0.41mg	11mg per day for Men 19-50 years
Water	2.22% 82.3g	2.44% 90g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Sprouted Mung Beans per 100 g

Compare the macro and micronutrient content in 100 g of Oranges with Peel versus 100 g of Sprouted Mung Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Oranges with Peel vs Sprouted Mung Beans:

• 100 grams of Oranges with Peel have 5.4 times more Vitamin C than Sprouted Mung Beans.
• While 100 g of Raw Sprouted Mung Beans contain 2.5 times more Vitamin B2, 1.5 times more Vitamin B3 and 2 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Sprouted Mung Beans provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin B6 per 100 grams.
• Both Raw Oranges with Peel as well as Raw Sprouted Mung Beans have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Oranges with Peel vs Sprouted Mung Beans:

• 100 grams of Oranges with Peel have 5.4 times more Calcium and 1.3 times more Potassium than Sprouted Mung Beans.
• While 100 g of Raw Sprouted Mung Beans contain 2.9 times more Copper, 1.5 times more Magnesium, 2.5 times more Phosphorus and 3.7 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Sprouted Mung Beans contain similar levels of Iron and Water per 100 grams.
• 100 grams of Oranges with Peel lack sufficient amounts of Zinc
• 100 grams of Sprouted Mung Beans lack sufficient amounts of Calcium
• Both Raw Oranges with Peel as well as Raw Sprouted Mung Beans lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Oranges with Peel have 2.1 times more Energy, 2.6 times more Carbohydrate and 2.5 times more Fiber than Sprouted Mung Beans.
• While 100 g of Raw Sprouted Mung Beans contain 2.3 times more Protein than Raw Oranges with Peel .
• 100 grams of Sprouted Mung Beans provide inadequate amounts of Energy
• Both Raw Oranges with Peel as well as Raw Sprouted Mung Beans provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.