Comparing Nutrients in 7 ounces Valencia OrangesVS Broadbeans

Macros Ratio

Protein Fat Carbs

Valencia Oranges

87%

Broadbeans

30%

66%

7 oz ▼

Macro Nutrients

Valencia Orangesvs Broadbeans

3.35%97kcal

Energy

23.3%677kcal

97 kcalvs677 kcal

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

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0.61%0.6g

Fat

3.13%3.04g

0.6 gvs3.04 g

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

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0.22%0.069g

Saturated Fat

1.58%0.5g

0.069 gvs0.5 g

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

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2%0.032g

Omega 3

5.7%0.091g

0.032 gvs0.091 g

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

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0.51%0.087g

Omega 6

6.8%1.15g

0.087 gvs1.15 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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18%23.6g

Carbohydrate

89%116g

23.6 gvs116 g

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

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Sugars

15.6%11.3g

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

NA gvs11.3 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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13%4.96g

Fiber

131%49.6g

4.96 gvs49.6 g

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

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3.7%2.06g

Protein

93%52g

2.06 gvs52 g

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

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Vitamins

Valencia Orangesvs Broadbeans

2.65%24μg

Vitamin A

0.66%5.95μg

RAE, retinol activity equivalents

24 μgvs5.95 μg

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

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14.4%0.17mg

Vitamin B1

92%1.1mg

Thiamine

0.17 mgvs1.1 mg

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

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6.1%0.079mg

Vitamin B2

51%0.66mg

Riboflavin

0.079 mgvs0.66 mg

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

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3.4%0.54mg

Vitamin B3

35%5.62mg

Niacin, nicotinic acid, niacinamide

0.54 mgvs5.62 mg

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

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9.92%0.5mg

Vitamin B5

38.7%1.94mg

Pantothenic acid

0.5 mgvs1.94 mg

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

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9.6%0.13mg

Vitamin B6

56%0.73mg

Pyridoxine

0.13 mgvs0.73 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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19.3%77.4μg

Vitamin B9

210%839μg

Folates and Folic Acid

77.4 μgvs839 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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107%96mg

Vitamin C

3.1%2.78mg

Ascorbic acid

96 mgvs2.78 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

0.66%0.099mg

Tocopherols and Tocotrienols

NA mgvs0.099 mg

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

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Vitamin K

15%18μg

Phytomenadione or phylloquinone

NA μgvs18 μg

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

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Minerals

Valencia Orangesvs Broadbeans

7.94%79.4mg

Calcium

20.4%204mg

79.4 mgvs204 mg

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

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8.16%0.073mg

Copper

182%1.64mg

0.073 mgvs1.64 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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2.23%0.18mg

Iron

166%13.3mg

0.18 mgvs13.3 mg

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

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4.72%20mg

Magnesium

91%381mg

20 mgvs381 mg

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

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2%0.046mg

Manganese

140%3.23mg

0.046 mgvs3.23 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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4.8%33.7mg

Phosphorus

119%835mg

33.7 mgvs835 mg

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

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10.4%355mg

Potassium

62%2108mg

355 mgvs2108 mg

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

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Selenium

29.6%16.3μg

NA μgvs16.3 μg

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

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0%0mg

Sodium

1.7%25.8mg

0 mgvs25.8 mg

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

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1.1%0.12mg

Zinc

56.6%6.23mg

0.12 mgvs6.23 mg

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

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4.63%171g

Water

0.59%21.8g

171 gvs21.8 g

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

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Lets compare vitamin content per 7 ounces of Valencia Oranges vs Broadbeans :

Raw Valencia Oranges have 4 times more Vitamin A and 34.6 times more Vitamin C than Raw Broadbeans .
While Raw Broadbeans contain 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.
Both Raw Valencia Oranges as well as Raw Broadbeans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Valencia Oranges vs Broadbeans :

Raw Valencia Oranges have 7.9 times more Water than Raw Broadbeans .
While Raw Broadbeans contain 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.

Comparison of macro-nutrients per 7 ounces:

Raw Broadbeans contain 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 Valencia Oranges as well as Raw Broadbeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Valencia OrangesVS Navel OrangesBroadbeans VS Navel OrangesValencia OrangesVS Boiled Broadbeans Broadbeans VS Boiled Broadbeans

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Comparing Nutrients in 7 ounces Valencia OrangesVS Broadbeans

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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