Comparing Nutrients in 300 calories Boiled Mungo BeansVS Valencia Oranges

Weight per 300 calories

Boiled Mungo Beans

286g

Valencia Oranges

612g

Boiled Mungo Beans have 2.1 times more energy per 100g than Valencia Oranges. It has average energy density when compared to other foods. Raw Valencia Oranges having low energy density.

Which food has more nutrients per 300 calories - Boiled Mungo Beans or Valencia Oranges?

Macros Ratio

Protein Fat Carbs

Boiled Mungo Beans

28%

67%

Valencia Oranges

87%

300 kcal ▼

Macro Nutrients

Boiled Mungo Beansvs Valencia 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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1.62%1.57g

Fat

1.9%1.84g

1.57 gvs1.84 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.34%0.11g

Saturated Fat

0.67%0.21g

0.11 gvs0.21 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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60%0.96g

Omega 3

6.12%0.098g

0.96 gvs0.098 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.4%0.069g

Omega 6

1.6%0.27g

0.069 gvs0.27 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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40.3%52.4g

Carbohydrate

56%72.8g

52.4 gvs72.8 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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7.92%5.74g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

5.74 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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48%18.3g

Fiber

40.3%15.3g

18.3 gvs15.3 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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38.5%21.5g

Protein

11.4%6.37g

21.5 gvs6.37 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boiled Mungo Beansvs Valencia Oranges

0.63%5.7μg

Vitamin A

8.16%73.5μg

RAE, retinol activity equivalents

5.7 μgvs73.5 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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35.7%0.43mg

Vitamin B1

44.4%0.53mg

Thiamine

0.43 mgvs0.53 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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16.5%0.21mg

Vitamin B2

19%0.24mg

Riboflavin

0.21 mgvs0.24 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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26.8%4.3mg

Vitamin B3

10.5%1.68mg

Niacin, nicotinic acid, niacinamide

4.3 mgvs1.68 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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24.7%1.24mg

Vitamin B5

30.6%1.53mg

Pantothenic acid

1.24 mgvs1.53 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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12.7%0.17mg

Vitamin B6

29.7%0.39mg

Pyridoxine

0.17 mgvs0.39 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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67%269μg

Vitamin B9

59.7%239μg

Folates and Folic Acid

269 μgvs239 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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3.17%2.86mg

Vitamin C

330%297mg

Ascorbic acid

2.86 mgvs297 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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2.86%0.43mg

Vitamin E

Tocopherols and Tocotrienols

0.43 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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6.43%7.7μg

Vitamin K

Phytomenadione or phylloquinone

7.7 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Mungo Beansvs Valencia Oranges

15%151mg

Calcium

24.5%245mg

151 mgvs245 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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44%0.4mg

Copper

25%0.23mg

0.4 mgvs0.23 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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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62.5%5mg

Iron

6.9%0.55mg

5 mgvs0.55 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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43%180mg

Magnesium

14.6%61.2mg

180 mgvs61.2 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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51%1.18mg

Manganese

6.12%0.14mg

1.18 mgvs0.14 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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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63.7%446mg

Phosphorus

15%104mg

446 mgvs104 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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19.4%660mg

Potassium

32.2%1096mg

660 mgvs1096 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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13%7.14μg

Selenium

7.14 μgvsNA μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.33%20mg

Sodium

0%0mg

20 mgvs0 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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21.6%2.37mg

Zinc

3.34%0.37mg

2.37 mgvs0.37 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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5.6%207g

Water

14.3%529g

207 gvs529 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 Boiled Mungo Beans vs Valencia Oranges:

Boiled Mungo Beans have 2.6 times more Vitamin B3 than Raw Valencia Oranges.
While Raw Valencia Oranges contain 12.9 times more Vitamin A, 2.3 times more Vitamin B6 and 103.9 times more Vitamin C than Boiled Mungo Beans.
Both Boiled Mungo Beans and Raw Valencia Oranges have similar amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B9 per 300 kcal.
Both Boiled Mungo Beans as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Mungo Beans vs Valencia Oranges:

Boiled Mungo Beans have 1.8 times more Copper, 9.1 times more Iron, 2.9 times more Magnesium, 8.4 times more Manganese, 4.3 times more Phosphorus and 6.5 times more Zinc than Raw Valencia Oranges.
While Raw Valencia Oranges contain 1.6 times more Calcium, 1.7 times more Potassium and 2.6 times more Water than Boiled Mungo Beans.

Comparison of macro-nutrients per 300 calories:

Boiled Mungo Beans have 9.8 times more Omega 3 and 3.4 times more Protein than Raw Valencia Oranges.
While Raw Valencia Oranges contain 1.4 times more Carbohydrate than Boiled Mungo Beans.
Both Boiled Mungo Beans and Raw Valencia Oranges have similar amounts of Energy and Fiber per 300 kcal.
Both Boiled Mungo Beans as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled Mungo BeansVS Split Green PeasValencia OrangesVS Split Green PeasBoiled Mungo BeansVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 300 calories Boiled Mungo BeansVS Valencia Oranges

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Mungo Beans or Valencia Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: