Nutrient Comparison: Boiled Black Beans VS Oranges with Peel per 14 oz
Compare the macro and micronutrient content in 14 oz of Boiled Black Beans versus 14 oz of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Boiled Black Beans vs Oranges with Peel :
- 14 ounces of Boiled Black Beans have 2.4 times more Vitamin B1 and 5 times more Vitamin B9 than Oranges with Peel .
- While 14 oz of Raw Oranges with Peel contain 1.4 times more Vitamin B5, 1.3 times more Vitamin B6 and more Vitamin C than Boiled Black Beans.
- Both Boiled Black Beans and Oranges with Peel provide similar amounts of Vitamin B2 and Vitamin B3 per 14 ounces.
- 14 ounces of Boiled Black Beans have insufficient amounts of Vitamin C
- Both Boiled Black Beans as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.
Comparing minerals per 14 ounces for Boiled Black Beans vs Oranges with Peel :
- 14 ounces of Boiled Black Beans have 3.7 times more Copper, 2.6 times more Iron, 5 times more Magnesium, 6.4 times more Phosphorus, 1.8 times more Potassium, 1.7 times more Selenium and 10.2 times more Zinc than Oranges with Peel .
- While 14 oz of Raw Oranges with Peel contain 2.6 times more Calcium and 1.3 times more Water than Boiled Black Beans.
- 14 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Boiled Black Beans have 2.1 times more Energy, 6.6 times more Omega 3, 1.5 times more Carbohydrate, 1.9 times more Fiber and 6.8 times more Protein than Oranges with Peel .
- 14 ounces of Oranges with Peel provide inadequate amounts of Omega 3
- Both Boiled Black Beans as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in 14 ounces.