Comparing Nutrients in 100 grams Boiled Young Winged Bean with Salt VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Winged Bean with Salt	53%	15%	32%
Oranges	7%	2%	91%

Macro Nutrients

	Boiled Young Winged Bean with Salt	Oranges	Recommended Dietary Allowance
Energy	1.28% 37kcal	1.62% 47kcal	2900kcal per day for Men 19-50 years
Fat	0.68% 0.66g	0.12% 0.12g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.047% 0.015g	32g per day for Men 19-50 years
Omega 3	1.3% 0.021g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.47% 3.2g	9.04% 11.8g	130g per day for Men 19-50 years
Sugars	NA	13% 9.35g	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	6.3% 2.4g	38g per day for Men 19-50 years
Protein	9.5% 5.3g	1.68% 0.94g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Winged Bean with Salt	Oranges	Recommended Dietary Allowance
Vitamin A	0.44% 4μg	1.22% 11μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.17% 0.086mg	7.25% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.54% 0.072mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.08% 0.65mg	1.76% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.82% 0.041mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.3% 0.082mg	4.6% 0.06mg	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	8.75% 35μg	7.5% 30μg	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	11% 9.8mg	59% 53.2mg	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	1.2% 0.18mg	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

	Boiled Young Winged Bean with Salt	Oranges	Recommended Dietary Allowance
Calcium	6.1% 61mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	4.1% 0.037mg	5% 0.045mg	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	13.6% 1.1mg	1.25% 0.1mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	6.87% 0.16mg	1.1% 0.025mg	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	3.57% 25mg	2% 14mg	700mg per day for Men 19-50 years
Potassium	8.06% 274mg	5.32% 181mg	3400mg per day for Men 19-50 years
Selenium	2% 1.1μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	2.55% 0.28mg	0.64% 0.07mg	11mg per day for Men 19-50 years
Water	2.44% 90g	2.34% 86.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Young Winged Bean with Salt vs Oranges:

• Boiled and Drained Young Winged Bean with Salt has 1.8 times more Vitamin B2, 2.3 times more Vitamin B3 and 1.4 times more Vitamin B6 than Raw Oranges.
• While Raw Oranges contain 2.8 times more Vitamin A, 6.1 times more Vitamin B5 and 5.4 times more Vitamin C than Boiled and Drained Young Winged Bean with Salt.
• Both Boiled and Drained Young Winged Bean with Salt and Raw Oranges have similar amounts of Vitamin B1 and Vitamin B9 per 100 g.
• Both Boiled and Drained Young Winged Bean with Salt as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Young Winged Bean with Salt vs Oranges:

• Boiled and Drained Young Winged Bean with Salt has 1.5 times more Calcium, 10.9 times more Iron, 3 times more Magnesium, 6.3 times more Manganese, 1.8 times more Phosphorus, 1.5 times more Potassium, 2.2 times more Selenium, more Sodium and 4 times more Zinc than Raw Oranges.
• Both Boiled and Drained Young Winged Bean with Salt and Raw Oranges have similar amounts of Copper and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Young Winged Bean with Salt has 3 times more Omega 3 and 5.6 times more Protein than Raw Oranges.
• While Raw Oranges contain 1.3 times more Energy and 3.7 times more Carbohydrate than Boiled and Drained Young Winged Bean with Salt.
• Both Boiled and Drained Young Winged Bean with Salt as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.