Comparing Nutrients in 500 calories Valencia OrangesVS Boiled Hyacinth-Young beans

Weight per 500 calories

Valencia Oranges

1020g

Boiled Hyacinth-Young beans

1000g

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

Which food has more nutrients per 500 calories - Valencia Oranges or Boiled Hyacinth-Young beans?

Macros Ratio

Protein Fat Carbs

Valencia Oranges

87%

Boiled Hyacinth-Young beans

23%

72%

500 kcal ▼

Macro Nutrients

Valencia Orangesvs Boiled Hyacinth-Young beans

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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3.16%3.06g

Fat

2.8%2.7g

3.06 gvs2.7 g

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

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1.1%0.36g

Saturated Fat

3.7%1.2g

0.36 gvs1.2 g

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

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10.2%0.16g

Omega 3

5.63%0.09g

0.16 gvs0.09 g

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

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2.64%0.45g

Omega 6

0.12%0.02g

0.45 gvs0.02 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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93%121g

Carbohydrate

70.8%92g

121 gvs92 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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67%25.5g

Fiber

25.5 gvsNA g

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

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19%10.6g

Protein

52.7%29.5g

10.6 gvs29.5 g

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

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Vitamins

Valencia Orangesvs Boiled Hyacinth-Young beans

13.6%122μg

Vitamin A

7.78%70μg

RAE, retinol activity equivalents

122 μgvs70 μg

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

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74%0.89mg

Vitamin B1

46.7%0.56mg

Thiamine

0.89 mgvs0.56 mg

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

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31.4%0.41mg

Vitamin B2

67.7%0.88mg

Riboflavin

0.41 mgvs0.88 mg

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

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17.5%2.8mg

Vitamin B3

30%4.8mg

Niacin, nicotinic acid, niacinamide

2.8 mgvs4.8 mg

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

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51%2.55mg

Vitamin B5

10.6%0.53mg

Pantothenic acid

2.55 mgvs0.53 mg

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

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49.5%0.64mg

Vitamin B6

17.7%0.23mg

Pyridoxine

0.64 mgvs0.23 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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99%398μg

Vitamin B9

118%470μg

Folates and Folic Acid

398 μgvs470 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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550%495mg

Vitamin C

56.7%51mg

Ascorbic acid

495 mgvs51 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

41%408mg

Calcium

41%410mg

408 mgvs410 mg

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

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42%0.38mg

Copper

53.3%0.48mg

0.38 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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11.5%0.92mg

Iron

95%7.6mg

0.92 mgvs7.6 mg

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

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24.3%102mg

Magnesium

100%420mg

102 mgvs420 mg

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

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10.2%0.23mg

Manganese

91%2.1mg

0.23 mgvs2.1 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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24.8%173mg

Phosphorus

70%490mg

173 mgvs490 mg

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

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53.7%1827mg

Potassium

77%2620mg

1827 mgvs2620 mg

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

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Selenium

29%16μg

NA μgvs16 μg

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

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0%0mg

Sodium

1.33%20mg

0 mgvs20 mg

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

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5.57%0.61mg

Zinc

34.5%3.8mg

0.61 mgvs3.8 mg

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

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24%881g

Water

23.5%869g

881 gvs869 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 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 500 kcal.
Both Raw Valencia Oranges as well as Boiled and Drained Hyacinth-Young beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 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 500 kcal.

Compare more foods per 500 kcal:

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

Compare Foods

Comparing Nutrients in 500 calories Valencia OrangesVS Boiled Hyacinth-Young beans

Weight per 500 calories

Which food has more nutrients per 500 calories - Valencia Oranges or Boiled Hyacinth-Young beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: