Comparing Nutrients in 5 ounces Boiled Green SoybeansVS Oranges

Macros Ratio

Protein Fat Carbs

Boiled Green Soybeans

33%

38%

29%

Oranges

91%

5 oz ▼

Macro Nutrients

Boiled Green Soybeansvs Oranges

6.9%200kcal

Energy

2.3%66.6kcal

200 kcalvs66.6 kcal

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

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9.35%9.07g

Fat

0.18%0.17g

9.07 gvs0.17 g

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

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3.28%1.05g

Saturated Fat

0.066%0.021g

1.05 gvs0.021 g

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

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31.4%0.5g

Omega 3

0.62%0.01g

0.5 gvs0.01 g

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

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22%3.77g

Omega 6

0.15%0.026g

3.77 gvs0.026 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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12%15.7g

Carbohydrate

13%16.7g

15.7 gvs16.7 g

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

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Sugars

18.3%13.3g

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

NA gvs13.3 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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15.7%5.95g

Fiber

8.95%3.4g

5.95 gvs3.4 g

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

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31.3%17.5g

Protein

2.38%1.33g

17.5 gvs1.33 g

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

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Vitamins

Boiled Green Soybeansvs Oranges

1.26%11.3μg

Vitamin A

1.73%15.6μg

RAE, retinol activity equivalents

11.3 μgvs15.6 μg

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

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30.7%0.37mg

Vitamin B1

10.3%0.12mg

Thiamine

0.37 mgvs0.12 mg

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

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17%0.22mg

Vitamin B2

4.36%0.057mg

Riboflavin

0.22 mgvs0.057 mg

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

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11%1.77mg

Vitamin B3

2.5%0.4mg

Niacin, nicotinic acid, niacinamide

1.77 mgvs0.4 mg

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

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3.63%0.18mg

Vitamin B5

7.1%0.35mg

Pantothenic acid

0.18 mgvs0.35 mg

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

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6.54%0.085mg

Vitamin B6

6.54%0.085mg

Pyridoxine

0.085 mgvs0.085 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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39.3%157μg

Vitamin B9

10.6%42.5μg

Folates and Folic Acid

157 μgvs42.5 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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26.8%24mg

Vitamin C

83.8%75.4mg

Ascorbic acid

24 mgvs75.4 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

1.7%0.26mg

Tocopherols and Tocotrienols

NA mgvs0.26 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

Boiled Green Soybeansvs Oranges

20.6%206mg

Calcium

5.67%56.7mg

206 mgvs56.7 mg

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

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18.4%0.17mg

Copper

7.1%0.064mg

0.17 mgvs0.064 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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44.3%3.54mg

Iron

1.77%0.14mg

3.54 mgvs0.14 mg

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

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20.2%85mg

Magnesium

3.37%14mg

85 mgvs14 mg

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

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31%0.71mg

Manganese

1.54%0.035mg

0.71 mgvs0.035 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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32%224mg

Phosphorus

2.83%20mg

224 mgvs20 mg

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

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22.5%764mg

Potassium

7.55%257mg

764 mgvs257 mg

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

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3.6%2μg

Selenium

1.3%0.71μg

2 μgvs0.71 μg

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

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1.32%20mg

Sodium

0%0mg

20 mgvs0 mg

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

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11.7%1.3mg

Zinc

0.9%0.099mg

1.3 mgvs0.099 mg

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

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2.63%97g

Water

3.32%123g

97 gvs123 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 Boiled Green Soybeans vs Oranges:

Boiled and Drained Green Soybeans have 3 times more Vitamin B1, 3.9 times more Vitamin B2, 4.4 times more Vitamin B3 and 3.7 times more Vitamin B9 than Raw Oranges.
While Raw Oranges contain 1.4 times more Vitamin A, 2 times more Vitamin B5 and 3.1 times more Vitamin C than Boiled and Drained Green Soybeans.
Both Boiled and Drained Green Soybeans and Raw Oranges have similar amounts of Vitamin B6 per 5 oz.
Both Boiled and Drained Green Soybeans as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Green Soybeans vs Oranges:

Boiled and Drained Green Soybeans have 3.6 times more Calcium, 2.6 times more Copper, 25 times more Iron, 6 times more Magnesium, 20.1 times more Manganese, 11.3 times more Phosphorus, 3 times more Potassium, 2.8 times more Selenium and 13 times more Zinc than Raw Oranges.
While Raw Oranges contain 1.3 times more Water than Boiled and Drained Green Soybeans.

Comparison of macro-nutrients per 5 ounces:

Boiled and Drained Green Soybeans have 3 times more Energy, 53.3 times more Fat, 49.3 times more Saturated Fat, 50.6 times more Omega 3, 147.6 times more Omega 6, 1.8 times more Fiber and 13.1 times more Protein than Raw Oranges.
Both Boiled and Drained Green Soybeans and Raw Oranges have similar amounts of Carbohydrate per 5 oz.
Both Boiled and Drained Green Soybeans as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Boiled Green SoybeansVS Sprouted SoybeansOrangesVS Sprouted SoybeansBoiled Green SoybeansVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 5 ounces Boiled Green SoybeansVS Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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