Comparing Nutrients in 5 ounces Broadbeans VS Valencia Oranges

Macros Ratio

Protein Fat Carbs

Broadbeans

30%

66%

Valencia Oranges

87%

5 oz ▼

Macro Nutrients

Broadbeans vs Valencia Oranges

16.7%483kcal

Energy

2.4%69.5kcal

483 kcalvs69.5 kcal

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

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2.24%2.17g

Fat

0.44%0.43g

2.17 gvs0.43 g

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

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1.13%0.36g

Saturated Fat

0.16%0.05g

0.36 gvs0.05 g

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

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4.08%0.065g

Omega 3

1.4%0.023g

0.065 gvs0.023 g

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

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4.84%0.82g

Omega 6

0.37%0.062g

0.82 gvs0.062 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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63.6%82.6g

Carbohydrate

13%17g

82.6 gvs17 g

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

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11%8.08g

Sugars

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

8.08 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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93%35.4g

Fiber

9.33%3.54g

35.4 gvs3.54 g

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

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66%37g

Protein

2.63%1.47g

37 gvs1.47 g

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

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Vitamins

Broadbeans vs Valencia Oranges

0.47%4.25μg

Vitamin A

1.9%17μg

RAE, retinol activity equivalents

4.25 μgvs17 μg

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

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65.6%0.79mg

Vitamin B1

10.3%0.12mg

Thiamine

0.79 mgvs0.12 mg

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

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36.3%0.47mg

Vitamin B2

4.36%0.057mg

Riboflavin

0.47 mgvs0.057 mg

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

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25%4mg

Vitamin B3

2.43%0.39mg

Niacin, nicotinic acid, niacinamide

4 mgvs0.39 mg

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

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27.7%1.4mg

Vitamin B5

7.1%0.35mg

Pantothenic acid

1.4 mgvs0.35 mg

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

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40%0.52mg

Vitamin B6

6.87%0.089mg

Pyridoxine

0.52 mgvs0.089 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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150%600μg

Vitamin B9

14%55.3μg

Folates and Folic Acid

600 μgvs55.3 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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2.2%2mg

Vitamin C

76.4%68.7mg

Ascorbic acid

2 mgvs68.7 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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0.47%0.071mg

Vitamin E

Tocopherols and Tocotrienols

0.071 mgvsNA mg

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

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10.6%12.8μg

Vitamin K

Phytomenadione or phylloquinone

12.8 μgvsNA μg

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

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Minerals

Broadbeans vs Valencia Oranges

14.6%146mg

Calcium

5.67%56.7mg

146 mgvs56.7 mg

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

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130%1.17mg

Copper

5.83%0.052mg

1.17 mgvs0.052 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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119%9.5mg

Iron

1.6%0.13mg

9.5 mgvs0.13 mg

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

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64.8%272mg

Magnesium

3.37%14mg

272 mgvs14 mg

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

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100%2.3mg

Manganese

1.4%0.033mg

2.3 mgvs0.033 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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85.3%597mg

Phosphorus

3.44%24mg

597 mgvs24 mg

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

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44.3%1505mg

Potassium

7.46%254mg

1505 mgvs254 mg

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

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21%11.6μg

Selenium

11.6 μgvsNA μg

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

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1.23%18.4mg

Sodium

0%0mg

18.4 mgvs0 mg

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

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40.5%4.45mg

Zinc

0.77%0.085mg

4.45 mgvs0.085 mg

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

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0.42%15.6g

Water

3.3%122g

15.6 gvs122 g

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

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Lets compare vitamin content per 5 ounces of Broadbeans vs Valencia Oranges:

Raw Broadbeans have 6.4 times more Vitamin B1, 8.3 times more Vitamin B2, 10.3 times more Vitamin B3, 3.9 times more Vitamin B5, 5.8 times more Vitamin B6 and 10.8 times more Vitamin B9 than Raw Valencia Oranges.
While Raw Valencia Oranges contain 4 times more Vitamin A and 34.6 times more Vitamin C than Raw Broadbeans .
Both Raw Broadbeans as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Broadbeans vs Valencia Oranges:

Raw Broadbeans have 2.6 times more Calcium, 22.3 times more Copper, 74.4 times more Iron, 19.2 times more Magnesium, 70.7 times more Manganese, 24.8 times more Phosphorus, 5.9 times more Potassium and 52.3 times more Zinc than Raw Valencia Oranges.
While Raw Valencia Oranges contain 7.9 times more Water than Raw Broadbeans .

Comparison of macro-nutrients per 5 ounces:

Raw Broadbeans have 7 times more Energy, 5.1 times more Fat, 2.9 times more Omega 3, 13.2 times more Omega 6, 4.9 times more Carbohydrate, 10 times more Fiber and 25.1 times more Protein than Raw Valencia Oranges.
Both Raw Broadbeans as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Broadbeans VS Boiled Broadbeans Valencia OrangesVS Boiled Broadbeans Broadbeans VS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 5 ounces Broadbeans VS Valencia Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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