Comparing Nutrients in 100 calories Boiled Green SoybeansVS Oranges

Weight per 100 calories

Boiled Green Soybeans

71g

Oranges

213g

Boiled Green Soybeans have 3 times more energy per 100g than Oranges. It has average energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 100 calories - Boiled Green Soybeans or Oranges?

Macros Ratio

Protein Fat Carbs

Boiled Green Soybeans

33%

38%

29%

Oranges

91%

100 kcal ▼

Macro Nutrients

Boiled Green Soybeansvs Oranges

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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4.68%4.54g

Fat

0.26%0.26g

4.54 gvs0.26 g

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

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1.64%0.52g

Saturated Fat

0.1%0.032g

0.52 gvs0.032 g

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

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15.7%0.25g

Omega 3

0.93%0.015g

0.25 gvs0.015 g

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

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11%1.9g

Omega 6

0.23%0.038g

1.9 gvs0.038 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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6.03%7.84g

Carbohydrate

19.2%25g

7.84 gvs25 g

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

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Sugars

27.4%20g

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

NA gvs20 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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7.84%2.98g

Fiber

13.4%5.1g

2.98 gvs5.1 g

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

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15.6%8.76g

Protein

3.57%2g

8.76 gvs2 g

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

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Vitamins

Boiled Green Soybeansvs Oranges

0.63%5.67μg

Vitamin A

2.6%23.4μg

RAE, retinol activity equivalents

5.67 μgvs23.4 μg

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

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15.4%0.18mg

Vitamin B1

15.4%0.19mg

Thiamine

0.18 mgvs0.19 mg

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

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8.46%0.11mg

Vitamin B2

6.55%0.085mg

Riboflavin

0.11 mgvs0.085 mg

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

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5.54%0.89mg

Vitamin B3

3.75%0.6mg

Niacin, nicotinic acid, niacinamide

0.89 mgvs0.6 mg

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

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1.8%0.091mg

Vitamin B5

10.6%0.53mg

Pantothenic acid

0.091 mgvs0.53 mg

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

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3.27%0.043mg

Vitamin B6

9.8%0.13mg

Pyridoxine

0.043 mgvs0.13 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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19.7%78.7μg

Vitamin B9

16%64μg

Folates and Folic Acid

78.7 μgvs64 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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13.4%12mg

Vitamin C

126%113mg

Ascorbic acid

12 mgvs113 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

2.55%0.38mg

Tocopherols and Tocotrienols

NA mgvs0.38 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

10.3%103mg

Calcium

8.5%85mg

103 mgvs85 mg

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

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9.2%0.083mg

Copper

10.6%0.096mg

0.083 mgvs0.096 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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22%1.77mg

Iron

2.66%0.21mg

1.77 mgvs0.21 mg

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

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10%42.6mg

Magnesium

5.07%21.3mg

42.6 mgvs21.3 mg

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

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15.5%0.36mg

Manganese

2.3%0.053mg

0.36 mgvs0.053 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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16%112mg

Phosphorus

4.26%29.8mg

112 mgvs29.8 mg

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

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11.2%382mg

Potassium

11.3%385mg

382 mgvs385 mg

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

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1.8%0.99μg

Selenium

1.93%1.06μg

0.99 μgvs1.06 μg

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

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0.66%9.93mg

Sodium

0%0mg

9.93 mgvs0 mg

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

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5.87%0.65mg

Zinc

1.35%0.15mg

0.65 mgvs0.15 mg

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

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1.3%48.7g

Water

5%185g

48.7 gvs185 g

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

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Lets compare vitamin content per 100 calories of Boiled Green Soybeans vs Oranges:

Boiled and Drained Green Soybeans have 1.3 times more Vitamin B2, 1.5 times more Vitamin B3 and 1.2 times more Vitamin B9 than Raw Oranges.
While Raw Oranges contain 4.1 times more Vitamin A, 5.9 times more Vitamin B5, 3 times more Vitamin B6 and 9.4 times more Vitamin C than Boiled and Drained Green Soybeans.
Both Boiled and Drained Green Soybeans and Raw Oranges have similar amounts of Vitamin B1 per 100 kcal.
Both Boiled and Drained Green Soybeans as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Green Soybeans vs Oranges:

Boiled and Drained Green Soybeans have 1.2 times more Calcium, 8.3 times more Iron, 2 times more Magnesium, 6.7 times more Manganese, 3.8 times more Phosphorus and 4.3 times more Zinc than Raw Oranges.
While Raw Oranges contain 3.8 times more Water than Boiled and Drained Green Soybeans.
Both Boiled and Drained Green Soybeans and Raw Oranges have similar amounts of Copper, Potassium and Selenium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Boiled and Drained Green Soybeans have 17.8 times more Fat, 16.4 times more Saturated Fat, 16.9 times more Omega 3, 49.2 times more Omega 6 and 4.4 times more Protein than Raw Oranges.
While Raw Oranges contain 3.2 times more Carbohydrate and 1.7 times more Fiber than Boiled and Drained Green Soybeans.
Both Boiled and Drained Green Soybeans and Raw Oranges have similar amounts of Energy per 100 kcal.
Both Boiled and Drained Green Soybeans as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

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

Compare Foods

Comparing Nutrients in 100 calories Boiled Green SoybeansVS Oranges

Weight per 100 calories

Which food has more nutrients per 100 calories - Boiled Green Soybeans or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: