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

Weight per 300 calories

Navel 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 - Navel Oranges or Boiled Hyacinth-Young beans?

Macros Ratio

Protein Fat Carbs

Navel Oranges

91%

Boiled Hyacinth-Young beans

23%

72%

300 kcal ▼

Macro Nutrients

Navel 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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0.95%0.92g

Fat

1.67%1.62g

0.92 gvs1.62 g

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

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0.33%0.1g

Saturated Fat

2.23%0.71g

0.1 gvs0.71 g

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

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3.44%0.055g

Omega 3

3.38%0.054g

0.055 gvs0.054 g

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

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0.83%0.14g

Omega 6

0.071%0.012g

0.14 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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59%76.8g

Carbohydrate

42.5%55.2g

76.8 gvs55.2 g

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

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71.8%52g

Sugars

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

52 gvsNA g

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

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19%13.8g

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]

13.8 gvsNA g

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

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%12g

Glucose

12 gvsNA g

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

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%26.2g

Sucrose

26.2 gvsNA g

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

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35.4%13.5g

Fiber

13.5 gvsNA g

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

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9.95%5.57g

Protein

31.6%17.7g

5.57 gvs17.7 g

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

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Vitamins

Navel 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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34.7%0.42mg

Vitamin B1

28%0.34mg

Thiamine

0.42 mgvs0.34 mg

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

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24%0.31mg

Vitamin B2

40.6%0.53mg

Riboflavin

0.31 mgvs0.53 mg

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

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16.3%2.6mg

Vitamin B3

18%2.88mg

Niacin, nicotinic acid, niacinamide

2.6 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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37.2%0.48mg

Vitamin B6

10.6%0.14mg

Pyridoxine

0.48 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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52%208μg

Vitamin B9

70.5%282μg

Folates and Folic Acid

208 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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402%362mg

Vitamin C

34%30.6mg

Ascorbic acid

362 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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6.12%0.92mg

Vitamin E

Tocopherols and Tocotrienols

0.92 mgvsNA mg

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

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0%0μg

Vitamin K

Phytomenadione or phylloquinone

0 μgvsNA μg

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

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Minerals

Navel Orangesvs Boiled Hyacinth-Young beans

26.3%263mg

Calcium

24.6%246mg

263 mgvs246 mg

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

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26.5%0.24mg

Copper

32%0.29mg

0.24 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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9.95%0.8mg

Iron

57%4.56mg

0.8 mgvs4.56 mg

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

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16%67.3mg

Magnesium

60%252mg

67.3 mgvs252 mg

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

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7.7%0.18mg

Manganese

54.8%1.26mg

0.18 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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20%141mg

Phosphorus

42%294mg

141 mgvs294 mg

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

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30%1016mg

Potassium

46.2%1572mg

1016 mgvs1572 mg

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

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0%0μg

Selenium

17.5%9.6μg

0 μgvs9.6 μg

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

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0.41%6.12mg

Sodium

0.8%12mg

6.12 mgvs12 mg

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

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4.45%0.49mg

Zinc

20.7%2.28mg

0.49 mgvs2.28 mg

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

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14.2%526g

Water

14%521g

526 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 Navel Oranges vs Boiled Hyacinth-Young beans:

Raw Navel Oranges have 1.7 times more Vitamin A, 1.2 times more Vitamin B1, 5 times more Vitamin B5, 3.5 times more Vitamin B6 and 11.8 times more Vitamin C than Boiled and Drained Hyacinth-Young beans.
While Boiled and Drained Hyacinth-Young beans contain 1.7 times more Vitamin B2 and 1.4 times more Vitamin B9 than Raw Navel Oranges.
Both Raw Navel Oranges and Boiled and Drained Hyacinth-Young beans have similar amounts of Vitamin B3 per 300 kcal.
Both Raw Navel 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 Navel Oranges vs Boiled Hyacinth-Young beans:

Boiled and Drained Hyacinth-Young beans contain 5.7 times more Iron, 3.7 times more Magnesium, 7.1 times more Manganese, 2.1 times more Phosphorus, 1.5 times more Potassium, more Selenium and 4.7 times more Zinc than Raw Navel Oranges.
Both Raw Navel Oranges and Boiled and Drained Hyacinth-Young beans have similar amounts of Calcium, Copper and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Navel Oranges have 1.4 times more Carbohydrate than Boiled and Drained Hyacinth-Young beans.
While Boiled and Drained Hyacinth-Young beans contain 3.2 times more Protein than Raw Navel Oranges.
Both Raw Navel Oranges and Boiled and Drained Hyacinth-Young beans have similar amounts of Energy and Omega 3 per 300 kcal.
Both Raw Navel 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:

Navel OrangesVS Florida OrangesBoiled Hyacinth-Young beansVS Florida OrangesNavel OrangesVS Jerusalem-artichokesBoiled Hyacinth-Young beansVS Jerusalem-artichokes

Compare Foods

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

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: