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Comparing Nutrients in 300 calories OrangesVS Boiled Hyacinth-Young beans

Weight per 300 calories

Oranges
638g
Boiled Hyacinth-Young beans
600g

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

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

Macros Ratio

Protein Fat Carbs

Oranges
7%
2%
91%
Boiled Hyacinth-Young beans
23%
5%
72%
300 kcal ▼

Macro Nutrients

Orangesvs Boiled Hyacinth-Young beans
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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0.79%0.77g
Fat
1.67%1.62g
0.77 gvs1.62 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.3%0.096g
Saturated Fat
2.23%0.71g
0.096 gvs0.71 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.8%0.045g
Omega 3
3.38%0.054g
0.045 gvs0.054 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.68%0.11g
Omega 6
0.071%0.012g
0.11 gvs0.012 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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57.7%75g
Carbohydrate
42.5%55.2g
75 gvs55.2 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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82.3%59.7g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
59.7 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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

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40.3%15.3g
Fiber
NA
15.3 gvsNA g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Fruits rich in Fiber
10.7%6g
Protein
31.6%17.7g
6 gvs17.7 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

Orangesvs Boiled Hyacinth-Young beans
7.8%70.2μg
Vitamin A
4.67%42μg
RAE, retinol activity equivalents
70.2 μgvs42 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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46.3%0.56mg
Vitamin B1
28%0.34mg
Thiamine
0.56 mgvs0.34 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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19.6%0.26mg
Vitamin B2
40.6%0.53mg
Riboflavin
0.26 mgvs0.53 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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11.3%1.8mg
Vitamin B3
18%2.88mg
Niacin, nicotinic acid, niacinamide
1.8 mgvs2.88 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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32%1.6mg
Vitamin B5
6.36%0.32mg
Pantothenic acid
1.6 mgvs0.32 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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29.5%0.38mg
Vitamin B6
10.6%0.14mg
Pyridoxine
0.38 mgvs0.14 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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48%191μg
Vitamin B9
70.5%282μg
Folates and Folic Acid
191 μgvs282 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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377%340mg
Vitamin C
34%30.6mg
Ascorbic acid
340 mgvs30.6 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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7.66%1.15mg
Vitamin E
NA
Tocopherols and Tocotrienols
1.15 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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

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Minerals

Orangesvs Boiled Hyacinth-Young beans
25.5%255mg
Calcium
24.6%246mg
255 mgvs246 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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32%0.29mg
Copper
32%0.29mg
0.29 mgvs0.29 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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7.98%0.64mg
Iron
57%4.56mg
0.64 mgvs4.56 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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15%64mg
Magnesium
60%252mg
64 mgvs252 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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6.94%0.16mg
Manganese
54.8%1.26mg
0.16 mgvs1.26 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Fruits 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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12.8%89.4mg
Phosphorus
42%294mg
89.4 mgvs294 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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34%1155mg
Potassium
46.2%1572mg
1155 mgvs1572 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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5.8%3.2μg
Selenium
17.5%9.6μg
3.2 μgvs9.6 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0%0mg
Sodium
0.8%12mg
0 mgvs12 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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4.06%0.45mg
Zinc
20.7%2.28mg
0.45 mgvs2.28 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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15%554g
Water
14%521g
554 gvs521 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 Oranges vs Boiled Hyacinth-Young beans:
Comparing minerals per 300 calories for Oranges vs Boiled Hyacinth-Young beans:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

OrangesVS Valencia OrangesBoiled Hyacinth-Young beansVS Valencia OrangesOrangesVS Jerusalem-artichokesBoiled Hyacinth-Young beansVS Jerusalem-artichokes
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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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