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Comparing Nutrients in 300 calories Hyacinth-Young beansVS Navel Oranges

Weight per 300 calories

Hyacinth-Young beans
652g
Navel Oranges
612g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 300 calories - Hyacinth-Young beans or Navel Oranges?

Macros Ratio

Protein Fat Carbs

Hyacinth-Young beans
18%
4%
78%
Navel Oranges
7%
2%
91%
300 kcal ▼

Macro Nutrients

Hyacinth-Young beansvs Navel Oranges
10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.34%1.3g
Fat
0.95%0.92g
1.3 gvs0.92 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.8%0.57g
Saturated Fat
0.33%0.1g
0.57 gvs0.1 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.85%0.046g
Omega 3
3.44%0.055g
0.046 gvs0.055 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.038%0.007g
Omega 6
0.83%0.14g
0.007 gvs0.14 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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46%60g
Carbohydrate
59%76.8g
60 gvs76.8 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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36.7%26.6g
Sugars
71.8%52g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
26.6 gvs52 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
19%13.8g
≤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]
NA gvs13.8 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%12g
NA gvs12 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%26.2g
NA gvs26.2 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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56.6%21.5g
Fiber
35.4%13.5g
21.5 gvs13.5 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
24.5%13.7g
Protein
9.95%5.57g
13.7 gvs5.57 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Hyacinth-Young beansvs Navel Oranges
31%280μg
Vitamin A
8.16%73.5μg
RAE, retinol activity equivalents
280 μgvs73.5 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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42%0.5mg
Vitamin B1
34.7%0.42mg
Thiamine
0.5 mgvs0.42 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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46%0.6mg
Vitamin B2
24%0.31mg
Riboflavin
0.6 mgvs0.31 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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21%3.4mg
Vitamin B3
16.3%2.6mg
Niacin, nicotinic acid, niacinamide
3.4 mgvs2.6 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
7.17%0.36mg
Vitamin B5
32%1.6mg
Pantothenic acid
0.36 mgvs1.6 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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12%0.16mg
Vitamin B6
37.2%0.48mg
Pyridoxine
0.16 mgvs0.48 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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101%404μg
Vitamin B9
52%208μg
Folates and Folic Acid
404 μgvs208 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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93%84mg
Vitamin C
402%362mg
Ascorbic acid
84 mgvs362 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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22%3.33mg
Vitamin E
6.12%0.92mg
Tocopherols and Tocotrienols
3.33 mgvs0.92 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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98%118μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
118 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Hyacinth-Young beansvs Navel Oranges
32.6%326mg
Calcium
26.3%263mg
326 mgvs263 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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34%0.31mg
Copper
26.5%0.24mg
0.31 mgvs0.24 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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60.3%4.83mg
Iron
9.95%0.8mg
4.83 mgvs0.8 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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62%261mg
Magnesium
16%67.3mg
261 mgvs67.3 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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58%1.34mg
Manganese
7.7%0.18mg
1.34 mgvs0.18 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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45.7%320mg
Phosphorus
20%141mg
320 mgvs141 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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48.3%1643mg
Potassium
30%1016mg
1643 mgvs1016 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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17.8%9.8μg
Selenium
0%0μg
9.8 μgvs0 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
0.87%13mg
Sodium
0.41%6.12mg
13 mgvs6.12 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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22%2.4mg
Zinc
4.45%0.49mg
2.4 mgvs0.49 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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15.5%573g
Water
14.2%526g
573 gvs526 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Hyacinth-Young beans vs Navel Oranges:
Comparing minerals per 300 calories for Hyacinth-Young beans vs Navel Oranges:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

Hyacinth-Young beansVS Boiled Hyacinth-Young beansNavel OrangesVS Boiled Hyacinth-Young beansHyacinth-Young beansVS Florida OrangesNavel OrangesVS Florida Oranges
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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