Comparing Nutrients in 500 calories Valencia OrangesVS Stir-Fried Mung Beans Sprouts

Weight per 500 calories

Valencia Oranges

1020g

Stir-Fried Mung Beans Sprouts

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 Stir-Fried Mung Beans Sprouts?

Macros Ratio

Protein Fat Carbs

Valencia Oranges

87%

Stir-Fried Mung Beans Sprouts

28%

69%

500 kcal ▼

Macro Nutrients

Valencia Orangesvs Stir-Fried Mung Beans Sprouts

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

2.16%2.1g

3.06 gvs2.1 g

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

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1.1%0.36g

Saturated Fat

1.2%0.39g

0.36 gvs0.39 g

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

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10.2%0.16g

Omega 3

6.88%0.11g

0.16 gvs0.11 g

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

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2.64%0.45g

Omega 6

3.4%0.58g

0.45 gvs0.58 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

81.5%106g

121 gvs106 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

50%19g

25.5 gvs19 g

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

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19%10.6g

Protein

76.8%43g

10.6 gvs43 g

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

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Vitamins

Valencia Orangesvs Stir-Fried Mung Beans Sprouts

13.6%122μg

Vitamin A

2.22%20μg

RAE, retinol activity equivalents

122 μgvs20 μg

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

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74%0.89mg

Vitamin B1

117%1.4mg

Thiamine

0.89 mgvs1.4 mg

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

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31.4%0.41mg

Vitamin B2

138%1.8mg

Riboflavin

0.41 mgvs1.8 mg

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

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17.5%2.8mg

Vitamin B3

75%12mg

Niacin, nicotinic acid, niacinamide

2.8 mgvs12 mg

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

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51%2.55mg

Vitamin B5

112%5.6mg

Pantothenic acid

2.55 mgvs5.6 mg

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

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49.5%0.64mg

Vitamin B6

100%1.3mg

Pyridoxine

0.64 mgvs1.3 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

175%700μg

Folates and Folic Acid

398 μgvs700 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

178%160mg

Ascorbic acid

495 mgvs160 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 Stir-Fried Mung Beans Sprouts

41%408mg

Calcium

13%130mg

408 mgvs130 mg

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

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42%0.38mg

Copper

283%2.55mg

0.38 mgvs2.55 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

238%19mg

0.92 mgvs19 mg

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

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24.3%102mg

Magnesium

78.6%330mg

102 mgvs330 mg

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

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10.2%0.23mg

Manganese

127%2.92mg

0.23 mgvs2.92 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

113%790mg

173 mgvs790 mg

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

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53.7%1827mg

Potassium

64.4%2190mg

1827 mgvs2190 mg

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

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Selenium

11%6μg

NA μgvs6 μg

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

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0%0mg

Sodium

6%90mg

0 mgvs90 mg

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

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5.57%0.61mg

Zinc

82%9mg

0.61 mgvs9 mg

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

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24%881g

Water

22.8%843g

881 gvs843 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 Stir-Fried Mung Beans Sprouts:

Raw Valencia Oranges have 6.1 times more Vitamin A and 3.1 times more Vitamin C than Stir-Fried Sprouted Mung Beans.
While Stir-Fried Sprouted Mung Beans contain 1.6 times more Vitamin B1, 4.4 times more Vitamin B2, 4.3 times more Vitamin B3, 2.2 times more Vitamin B5, 2 times more Vitamin B6 and 1.8 times more Vitamin B9 than Raw Valencia Oranges.
Both Raw Valencia Oranges as well as Stir-Fried Sprouted Mung Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Valencia Oranges vs Stir-Fried Mung Beans Sprouts:

Raw Valencia Oranges have 3.1 times more Calcium than Stir-Fried Sprouted Mung Beans.
While Stir-Fried Sprouted Mung Beans contain 6.8 times more Copper, 20.7 times more Iron, 3.2 times more Magnesium, 12.4 times more Manganese, 4.6 times more Phosphorus, more Sodium and 14.7 times more Zinc than Raw Valencia Oranges.
Both Raw Valencia Oranges and Stir-Fried Sprouted Mung Beans have similar amounts of Potassium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Valencia Oranges have 1.5 times more Omega 3 and 1.3 times more Fiber than Stir-Fried Sprouted Mung Beans.
While Stir-Fried Sprouted Mung Beans contain 4.1 times more Protein than Raw Valencia Oranges.
Both Raw Valencia Oranges and Stir-Fried Sprouted Mung Beans have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Raw Valencia Oranges as well as Stir-Fried Sprouted Mung Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Valencia OrangesVS Navel OrangesStir-Fried Mung Beans SproutsVS Navel OrangesValencia OrangesVS Sprouted Navy BeansStir-Fried Mung Beans SproutsVS Sprouted Navy Beans

Compare Foods

Comparing Nutrients in 500 calories Valencia OrangesVS Stir-Fried Mung Beans Sprouts

Weight per 500 calories

Which food has more nutrients per 500 calories - Valencia Oranges or Stir-Fried Mung Beans Sprouts?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: