Comparing Nutrients in 500 calories Boiled Mungo BeansVS Valencia Oranges

Weight per 500 calories

Boiled Mungo Beans

476g

Valencia Oranges

1020g

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 500 calories - Boiled Mungo Beans or Valencia Oranges?

Macros Ratio

Protein Fat Carbs

Boiled Mungo Beans

28%

67%

Valencia Oranges

87%

500 kcal ▼

Macro Nutrients

Boiled Mungo Beansvs Valencia Oranges

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Legumes rich in Energy

2.7%2.6g

Fat

3.16%3.06g

2.6 gvs3.06 g

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

Find Legumes rich in Fat

0.57%0.18g

Saturated Fat

1.1%0.36g

0.18 gvs0.36 g

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

Find Legumes rich in Saturated Fat

100%1.6g

Omega 3

10.2%0.16g

1.6 gvs0.16 g

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

Find Legumes rich in Omega 3

0.67%0.11g

Omega 6

2.64%0.45g

0.11 gvs0.45 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Legumes rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Legumes rich in Cholesterol

67%87.3g

Carbohydrate

93%121g

87.3 gvs121 g

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

Find Legumes rich in Carbohydrate

13.2%9.57g

Sugars

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

9.57 gvsNA g

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

Find Legumes rich in Sugars

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 .

Find Legumes rich in Fructose

Glucose

NA gvsNA g

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

Find Legumes rich in Glucose

Sucrose

NA gvsNA g

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

Find Legumes rich in Sucrose

80.2%30.5g

Fiber

67%25.5g

30.5 gvs25.5 g

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

Find Legumes rich in Fiber

64%36g

Protein

19%10.6g

36 gvs10.6 g

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

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

Boiled Mungo Beansvs Valencia Oranges

1.06%9.52μg

Vitamin A

13.6%122μg

RAE, retinol activity equivalents

9.52 μgvs122 μg

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

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A

59.5%0.71mg

Vitamin B1

74%0.89mg

Thiamine

0.71 mgvs0.89 mg

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

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1

27.5%0.36mg

Vitamin B2

31.4%0.41mg

Riboflavin

0.36 mgvs0.41 mg

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

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2

44.6%7.14mg

Vitamin B3

17.5%2.8mg

Niacin, nicotinic acid, niacinamide

7.14 mgvs2.8 mg

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

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

41.2%2.06mg

Vitamin B5

51%2.55mg

Pantothenic acid

2.06 mgvs2.55 mg

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

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

21.2%0.28mg

Vitamin B6

49.5%0.64mg

Pyridoxine

0.28 mgvs0.64 mg

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

Find Legumes rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Legumes rich in Vitamin B7

112%448μg

Vitamin B9

99%398μg

Folates and Folic Acid

448 μgvs398 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B12 Buy Vegan Vitamin B12

5.3%4.76mg

Vitamin C

550%495mg

Ascorbic acid

4.76 mgvs495 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Legumes rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Legumes rich in Vitamin D Buy Vegan Vitamin D

4.76%0.71mg

Vitamin E

Tocopherols and Tocotrienols

0.71 mgvsNA mg

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

Find Legumes rich in Vitamin E

10.7%13μg

Vitamin K

Phytomenadione or phylloquinone

13 μgvsNA μg

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

Find Legumes rich in Vitamin K

Minerals

Boiled Mungo Beansvs Valencia Oranges

25.2%252mg

Calcium

41%408mg

252 mgvs408 mg

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

Find Legumes rich in Calcium

73.5%0.66mg

Copper

42%0.38mg

0.66 mgvs0.38 mg

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

Find Legumes rich in Copper

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 .

Find Legumes rich in Fluoride

104%8.33mg

Iron

11.5%0.92mg

8.33 mgvs0.92 mg

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

Find Legumes rich in Iron

71.4%300mg

Magnesium

24.3%102mg

300 mgvs102 mg

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

Find Legumes rich in Magnesium

85.3%1.96mg

Manganese

10.2%0.23mg

1.96 mgvs0.23 mg

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

Find Legumes rich in Manganese

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 .

Find Legumes rich in Molybdenum

106%743mg

Phosphorus

24.8%173mg

743 mgvs173 mg

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

Find Legumes rich in Phosphorus

32.4%1100mg

Potassium

53.7%1827mg

1100 mgvs1827 mg

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

Find Legumes rich in Potassium

21.6%12μg

Selenium

12 μgvsNA μg

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

Find Legumes rich in Selenium

2.22%33.3mg

Sodium

0%0mg

33.3 mgvs0 mg

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

Find Legumes rich in Sodium

36%3.95mg

Zinc

5.57%0.61mg

3.95 mgvs0.61 mg

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

Find Legumes rich in Zinc

9.33%345g

Water

24%881g

345 gvs881 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Legumes rich in Water

Lets compare vitamin content per 500 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 500 kcal.
Both Boiled Mungo Beans as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 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 500 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 500 kcal.
Both Boiled Mungo Beans as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

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

Compare Foods

Comparing Nutrients in 500 calories Boiled Mungo BeansVS Valencia Oranges

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled Mungo Beans or Valencia Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: