Comparing Nutrients in 100 grams Winged Bean Tuber VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Winged Bean Tuber	28%	5%	67%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Winged Bean Tuber	Florida Oranges	Recommended Dietary Allowance
Energy	5.1% 148kcal	1.6% 46kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	0.078% 0.025g	32g per day for Men 19-50 years
Omega 3	1.3% 0.021g	0.69% 0.011g	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	0.18% 0.031g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.6% 28g	8.88% 11.5g	130g per day for Men 19-50 years
Sugars	NA	12.6% 9.14g	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	20.7% 11.6g	1.25% 0.7g	56g per day for Men 19-50 years

Vitamins

	Winged Bean Tuber	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.22% 11μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.6% 0.38mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.64mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.32% 0.12mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.77% 0.075mg	3.92% 0.051mg	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	4.75% 19μg	4.25% 17μg	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	0% 0mg	50% 45mg	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

	Winged Bean Tuber	Florida Oranges	Recommended Dietary Allowance
Calcium	3% 30mg	4.3% 43mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	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	25% 2mg	1.13% 0.09mg	8mg per day for Men 19-50 years
Magnesium	5.7% 24mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	23% 0.53mg	1.04% 0.024mg	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	6.43% 45mg	1.7% 12mg	700mg per day for Men 19-50 years
Potassium	17.2% 586mg	4.97% 169mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	2.33% 35mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	0.73% 0.08mg	11mg per day for Men 19-50 years
Water	1.55% 57.4g	2.36% 87g	3700g per day for Men 19-50 years

Nutrient Comparison: Winged Bean Tuber VS Florida Oranges per 100 g

Compare the macro and micronutrient content in 100 g of Winged Bean Tuber versus 100 g of Florida Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Winged Bean Tuber vs Florida Oranges:

• 100 grams of Winged Bean Tuber have 3.8 times more Vitamin B1, 3.7 times more Vitamin B2, 4.1 times more Vitamin B3 and 1.5 times more Vitamin B6 than Florida Oranges.
• While 100 g of Raw Florida Oranges contain 2.2 times more Vitamin B5 and more Vitamin C than Raw Winged Bean Tuber.
• Both Winged Bean Tuber and Florida Oranges provide similar amounts of Vitamin B9 per 100 grams.
• 100 grams of Winged Bean Tuber have insufficient amounts of Vitamin C
• Both Raw Winged Bean Tuber as well as Raw Florida Oranges have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Winged Bean Tuber vs Florida Oranges:

• 100 grams of Winged Bean Tuber have 35.5 times more Copper, 22.2 times more Iron, 2.4 times more Magnesium, 22.2 times more Manganese, 3.8 times more Phosphorus, 3.5 times more Potassium, more Sodium and 17.4 times more Zinc than Florida Oranges.
• While 100 g of Raw Florida Oranges contain 1.4 times more Calcium and 1.5 times more Water than Raw Winged Bean Tuber.
• 100 grams of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• Both Raw Winged Bean Tuber as well as Raw Florida Oranges lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Winged Bean Tuber have 3.2 times more Energy, 2.4 times more Carbohydrate and 16.6 times more Protein than Florida Oranges.
• 100 grams of Florida Oranges provide inadequate amounts of Energy and Protein
• Both Raw Winged Bean Tuber as well as Raw Florida Oranges provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.