Comparing Nutrients in 500 calories Mungo BeansVS Oranges

Weight per 500 calories

Mungo Beans

147g

Oranges

1064g

Mungo Beans have 7.3 times more energy per 100g than Oranges. It has high energy density when compared to other foods. Raw Oranges having low energy density.

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

Macros Ratio

Protein Fat Carbs

Mungo Beans

29%

67%

Oranges

91%

500 kcal ▼

Macro Nutrients

Mungo Beansvs Oranges

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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2.48%2.4g

Fat

1.3%1.28g

2.4 gvs1.28 g

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

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0.52%0.17g

Saturated Fat

0.5%0.16g

0.17 gvs0.16 g

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

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92%1.46g

Omega 3

4.65%0.074g

1.46 gvs0.074 g

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

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0.62%0.11g

Omega 6

1.13%0.19g

0.11 gvs0.19 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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66.5%86.5g

Carbohydrate

96%125g

86.5 gvs125 g

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

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Sugars

137%99g

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

NA gvs99 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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70.6%27g

Fiber

67%25.5g

27 gvs25.5 g

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

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66%37g

Protein

18%10g

37 gvs10 g

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

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Vitamins

Mungo Beansvs Oranges

0.16%1.47μg

Vitamin A

13%117μg

RAE, retinol activity equivalents

1.47 μgvs117 μg

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

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33.4%0.4mg

Vitamin B1

77%0.93mg

Thiamine

0.4 mgvs0.93 mg

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

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28.6%0.37mg

Vitamin B2

32.7%0.43mg

Riboflavin

0.37 mgvs0.43 mg

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

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13.3%2.12mg

Vitamin B3

18.8%3mg

Niacin, nicotinic acid, niacinamide

2.12 mgvs3 mg

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

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26.6%1.33mg

Vitamin B5

53%2.66mg

Pantothenic acid

1.33 mgvs2.66 mg

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

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31.7%0.41mg

Vitamin B6

49%0.64mg

Pyridoxine

0.41 mgvs0.64 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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79%317μg

Vitamin B9

79.8%319μg

Folates and Folic Acid

317 μgvs319 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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0%0mg

Vitamin C

629%566mg

Ascorbic acid

0 mgvs566 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

12.8%1.9mg

Tocopherols and Tocotrienols

NA mgvs1.9 mg

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

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

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

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Minerals

Mungo Beansvs Oranges

20.2%202mg

Calcium

42.6%426mg

202 mgvs426 mg

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

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160%1.44mg

Copper

53%0.48mg

1.44 mgvs0.48 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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139%11mg

Iron

13.3%1.06mg

11 mgvs1.06 mg

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

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93%391mg

Magnesium

25.3%106mg

391 mgvs106 mg

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

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97%2.24mg

Manganese

11.6%0.27mg

2.24 mgvs0.27 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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79.4%556mg

Phosphorus

21.3%149mg

556 mgvs149 mg

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

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42.4%1441mg

Potassium

56.6%1926mg

1441 mgvs1926 mg

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

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22%12μg

Selenium

9.67%5.3μg

12 μgvs5.3 μg

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

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3.7%55.7mg

Sodium

0%0mg

55.7 mgvs0 mg

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

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44.7%4.9mg

Zinc

6.77%0.74mg

4.9 mgvs0.74 mg

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

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0.43%16g

Water

25%923g

16 gvs923 g

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

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Lets compare vitamin content per 500 calories of Mungo Beans vs Oranges:

Raw Oranges contain 79.8 times more Vitamin A, 2.3 times more Vitamin B1, 1.4 times more Vitamin B3, 2 times more Vitamin B5, 1.5 times more Vitamin B6 and more Vitamin C than Raw Mungo Beans.
Both Raw Mungo Beans and Raw Oranges have similar amounts of Vitamin B2 and Vitamin B9 per 500 kcal.
Both Raw Mungo Beans as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Mungo Beans vs Oranges:

Raw Mungo Beans have 3 times more Copper, 10.4 times more Iron, 3.7 times more Magnesium, 8.4 times more Manganese, 3.7 times more Phosphorus, 2.3 times more Selenium and 6.6 times more Zinc than Raw Oranges.
While Raw Oranges contain 2.1 times more Calcium, 1.3 times more Potassium and 58.3 times more Water than Raw Mungo Beans.

Comparison of macro-nutrients per 500 calories:

Raw Mungo Beans have 19.7 times more Omega 3 and 3.7 times more Protein than Raw Oranges.
While Raw Oranges contain 1.4 times more Carbohydrate than Raw Mungo Beans.
Both Raw Mungo Beans and Raw Oranges have similar amounts of Energy and Fiber per 500 kcal.
Both Raw Mungo Beans as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Mungo BeansVS Boiled Mungo BeansOrangesVS Boiled Mungo BeansMungo BeansVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 500 calories Mungo BeansVS Oranges

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: