Comparing Nutrients in 300 calories Valencia OrangesVS Boiled Hyacinth-Young beans

Weight per 300 calories

Valencia Oranges

612g

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 - Valencia Oranges or Boiled Hyacinth-Young beans?

Macros Ratio

Protein Fat Carbs

Valencia Oranges

87%

Boiled Hyacinth-Young beans

23%

72%

300 kcal ▼

Macro Nutrients

Valencia 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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1.9%1.84g

Fat

1.67%1.62g

1.84 gvs1.62 g

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

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0.67%0.21g

Saturated Fat

2.23%0.71g

0.21 gvs0.71 g

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

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6.12%0.098g

Omega 3

3.38%0.054g

0.098 gvs0.054 g

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

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1.6%0.27g

Omega 6

0.071%0.012g

0.27 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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56%72.8g

Carbohydrate

42.5%55.2g

72.8 gvs55.2 g

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

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Sugars

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

NA 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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40.3%15.3g

Fiber

15.3 gvsNA g

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

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11.4%6.37g

Protein

31.6%17.7g

6.37 gvs17.7 g

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

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Vitamins

Valencia Orangesvs Boiled Hyacinth-Young beans

8.16%73.5μg

Vitamin A

4.67%42μg

RAE, retinol activity equivalents

73.5 μgvs42 μg

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

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44.4%0.53mg

Vitamin B1

28%0.34mg

Thiamine

0.53 mgvs0.34 mg

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

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19%0.24mg

Vitamin B2

40.6%0.53mg

Riboflavin

0.24 mgvs0.53 mg

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

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10.5%1.68mg

Vitamin B3

18%2.88mg

Niacin, nicotinic acid, niacinamide

1.68 mgvs2.88 mg

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

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30.6%1.53mg

Vitamin B5

6.36%0.32mg

Pantothenic acid

1.53 mgvs0.32 mg

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

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29.7%0.39mg

Vitamin B6

10.6%0.14mg

Pyridoxine

0.39 mgvs0.14 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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59.7%239μg

Vitamin B9

70.5%282μg

Folates and Folic Acid

239 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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330%297mg

Vitamin C

34%30.6mg

Ascorbic acid

297 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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Vitamin E

Tocopherols and Tocotrienols

NA mgvsNA mg

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

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Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

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

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Minerals

Valencia Orangesvs Boiled Hyacinth-Young beans

24.5%245mg

Calcium

24.6%246mg

245 mgvs246 mg

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

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25%0.23mg

Copper

32%0.29mg

0.23 mgvs0.29 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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6.9%0.55mg

Iron

57%4.56mg

0.55 mgvs4.56 mg

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

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14.6%61.2mg

Magnesium

60%252mg

61.2 mgvs252 mg

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

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6.12%0.14mg

Manganese

54.8%1.26mg

0.14 mgvs1.26 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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15%104mg

Phosphorus

42%294mg

104 mgvs294 mg

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

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32.2%1096mg

Potassium

46.2%1572mg

1096 mgvs1572 mg

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

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Selenium

17.5%9.6μg

NA 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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3.34%0.37mg

Zinc

20.7%2.28mg

0.37 mgvs2.28 mg

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

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14.3%529g

Water

14%521g

529 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 Valencia Oranges vs Boiled Hyacinth-Young beans:

Raw Valencia Oranges have 1.7 times more Vitamin A, 1.6 times more Vitamin B1, 4.8 times more Vitamin B5, 2.8 times more Vitamin B6 and 9.7 times more Vitamin C than Boiled and Drained Hyacinth-Young beans.
While Boiled and Drained Hyacinth-Young beans contain 2.2 times more Vitamin B2 and 1.7 times more Vitamin B3 than Raw Valencia Oranges.
Both Raw Valencia Oranges and Boiled and Drained Hyacinth-Young beans have similar amounts of Vitamin B9 per 300 kcal.
Both Raw Valencia Oranges as well as Boiled and Drained Hyacinth-Young beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Valencia Oranges vs Boiled Hyacinth-Young beans:

Boiled and Drained Hyacinth-Young beans contain 1.3 times more Copper, 8.3 times more Iron, 4.1 times more Magnesium, 8.9 times more Manganese, 2.8 times more Phosphorus, 1.4 times more Potassium and 6.2 times more Zinc than Raw Valencia Oranges.
Both Raw Valencia Oranges and Boiled and Drained Hyacinth-Young beans have similar amounts of Calcium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Valencia Oranges have 1.8 times more Omega 3 and 1.3 times more Carbohydrate than Boiled and Drained Hyacinth-Young beans.
While Boiled and Drained Hyacinth-Young beans contain 2.8 times more Protein than Raw Valencia Oranges.
Both Raw Valencia Oranges and Boiled and Drained Hyacinth-Young beans have similar amounts of Energy per 300 kcal.
Both Raw Valencia Oranges as well as Boiled and Drained Hyacinth-Young beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Valencia OrangesVS Navel OrangesBoiled Hyacinth-Young beansVS Navel OrangesValencia OrangesVS Jerusalem-artichokesBoiled Hyacinth-Young beansVS Jerusalem-artichokes

Compare Foods

Comparing Nutrients in 300 calories Valencia OrangesVS Boiled Hyacinth-Young beans

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: