Comparing Nutrients in 100 grams Oranges with Peel VS Mungo Beans

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Mungo Beans	29%	4%	67%

Macro Nutrients

	Oranges with Peel	Mungo Beans	Recommended Dietary Allowance
Energy	2.17% 63kcal	11.8% 341kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	1.7% 1.64g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.36% 0.11g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	62.4% 1g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.42% 0.072g	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	45.4% 59g	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	12% 4.5g	48% 18.3g	38g per day for Men 19-50 years
Protein	2.32% 1.3g	45% 25.2g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Mungo 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	22.8% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	19.5% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.13% 0.5mg	9.04% 1.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.6% 0.33mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.15% 0.093mg	21.6% 0.28mg	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	54% 216μg	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	0% 0mg	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	Mungo Beans	Recommended Dietary Allowance
Calcium	7% 70mg	14% 138mg	1000mg per day for Men 19-50 years
Copper	6.33% 0.057mg	109% 0.98mg	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	95% 7.57mg	8mg per day for Men 19-50 years
Magnesium	3.33% 14mg	63.6% 267mg	420mg per day for Men 19-50 years
Manganese	NA	66.4% 1.53mg	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	54% 379mg	700mg per day for Men 19-50 years
Potassium	5.76% 196mg	29% 983mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	15% 8.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	2.53% 38mg	1500mg per day for Men 19-50 years
Zinc	1% 0.11mg	30.5% 3.35mg	11mg per day for Men 19-50 years
Water	2.22% 82.3g	0.29% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Mungo Beans per 100 g

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

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

• 100 grams of Oranges with Peel have more Vitamin C than Mungo Beans.
• While 100 g of Raw Mungo Beans contain 2.7 times more Vitamin B1, 5.1 times more Vitamin B2, 2.9 times more Vitamin B3, 2.7 times more Vitamin B5, 3 times more Vitamin B6 and 7.2 times more Vitamin B9 than Raw Oranges with Peel .
• 100 grams of Mungo Beans have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Raw Mungo Beans have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

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

• 100 grams of Oranges with Peel have 7.6 times more Water than Mungo Beans.
• While 100 g of Raw Mungo Beans contain 2 times more Calcium, 17.2 times more Copper, 9.5 times more Iron, 19.1 times more Magnesium, 17.2 times more Phosphorus, 5 times more Potassium, 11.7 times more Selenium, 19 times more Sodium and 30.5 times more Zinc than Raw Oranges with Peel .
• 100 grams of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Mungo Beans contain 5.4 times more Energy, 62.4 times more Omega 3, 3.8 times more Carbohydrate, 4.1 times more Fiber and 19.4 times more Protein than Raw Oranges with Peel .
• 100 grams of Oranges with Peel provide inadequate amounts of Omega 3
• Both Raw Oranges with Peel as well as Raw Mungo Beans provide inadequate amounts of Omega 6 in 100 grams.