Comparing Nutrients in 14 ounces Black Beans VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Black Beans	25%	4%	71%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Black Beans	Navel Oranges	Recommended Dietary Allowance
Energy	46.7% 1353kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	5.8% 5.64g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	4.54% 1.45g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	69% 1.1g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	7.75% 1.3g	0.54% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	190% 248g	38.3% 49.8g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	46.5% 33.7g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	12.3% 8.93g	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	% 7.8g	g per day for Men 19-50 years
Sucrose	NA	% 17g	g per day for Men 19-50 years
Fiber	162% 61.5g	23% 8.73g	38g per day for Men 19-50 years
Protein	153% 85.7g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Black Beans	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	298% 3.57mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	59% 0.77mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.5% 7.76mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71.4% 3.57mg	20.7% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.3% 1.14mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	441% 1762μg	33.7% 135μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	261% 235mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.56% 0.83mg	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.5% 22.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Beans	Navel Oranges	Recommended Dietary Allowance
Calcium	49% 488mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	371% 3.34mg	17% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	249% 20mg	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	162% 679mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	183% 4.2mg	5% 0.12mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	200% 1397mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	173% 5886mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	132% 14.5mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	1.2% 43.7g	9.22% 341g	3700g per day for Men 19-50 years

Nutrient Comparison: Black Beans VS Navel Oranges per 14 oz

Compare the macro and micronutrient content in 14 oz of Black Beans versus 14 oz of Navel Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Black Beans vs Navel Oranges:

• 14 ounces of Black Beans have 13.2 times more Vitamin B1, 3.8 times more Vitamin B2, 4.6 times more Vitamin B3, 3.4 times more Vitamin B5, 3.6 times more Vitamin B6, 13.1 times more Vitamin B9 and more Vitamin K than Navel Oranges.
• While 14 oz of Raw Navel Oranges contain more Vitamin C than Raw Black Beans.
• 14 ounces of Black Beans have insufficient amounts of Vitamin C
• 14 ounces of Navel Oranges have insufficient amounts of Vitamin K
• Both Raw Black Beans as well as Raw Navel Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Black Beans vs Navel Oranges:

• 14 ounces of Black Beans have 2.9 times more Calcium, 21.6 times more Copper, 38.6 times more Iron, 15.5 times more Magnesium, 36.6 times more Manganese, 15.3 times more Phosphorus, 8.9 times more Potassium, more Selenium and 45.6 times more Zinc than Navel Oranges.
• While 14 oz of Raw Navel Oranges contain 7.8 times more Water than Raw Black Beans.
• 14 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Black Beans have 7 times more Energy, 30.9 times more Omega 3, 5 times more Carbohydrate, 7 times more Fiber and 23.7 times more Protein than Navel Oranges.
• While 14 oz of Raw Navel Oranges contain 4 times more Sugars than Raw Black Beans.
• 14 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Black Beans as well as Raw Navel Oranges provide inadequate amounts of Omega 6 in 14 ounces.