Comparing Nutrients in 14 ounces Great Northern Beans VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Great Northern Beans	25%	3%	72%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Great Northern Beans	Navel Oranges	Recommended Dietary Allowance
Energy	46.4% 1345kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	4.66% 4.52g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	53% 0.85g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	6.14% 1.04g	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	12.4% 8.97g	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	211% 80g	23% 8.73g	38g per day for Men 19-50 years
Protein	155% 86.8g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Great Northern 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	216% 2.6mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	72.4% 0.94mg	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	87.3% 4.37mg	20.7% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	136% 1.77mg	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	478% 1913μg	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	23.4% 21mg	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	5.82% 0.87mg	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Great Northern Beans	Navel Oranges	Recommended Dietary Allowance
Calcium	69.5% 695mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	369% 3.32mg	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	271% 21.7mg	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	179% 750mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	246% 5.65mg	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	253% 1774mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	162% 5505mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	93% 51μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	83.3% 9.17mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	1.15% 42.5g	9.22% 341g	3700g per day for Men 19-50 years

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

• Raw Great Northern Beans have 9.6 times more Vitamin B1, 4.6 times more Vitamin B2, 4.6 times more Vitamin B3, 4.2 times more Vitamin B5, 5.7 times more Vitamin B6, 14.2 times more Vitamin B9, 1.5 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain more Vitamin A and 11.2 times more Vitamin C than Raw Great Northern Beans.
• Both Raw Great Northern Beans as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Great Northern Beans vs Navel Oranges:

• Raw Great Northern Beans have 4.1 times more Calcium, 21.5 times more Copper, 42.1 times more Iron, 17.2 times more Magnesium, 49.1 times more Manganese, 19.4 times more Phosphorus, 8.4 times more Potassium, more Selenium and 28.9 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 8 times more Water than Raw Great Northern Beans.

Comparison of macro-nutrients per 14 ounces:

• Raw Great Northern Beans have 6.9 times more Energy, 7.6 times more Fat, 20.9 times more Saturated Fat, 23.7 times more Omega 3, 11.4 times more Omega 6, 5 times more Carbohydrate, 9.2 times more Fiber and 24 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 3.8 times more Sugars than Raw Great Northern Beans.
• Both Raw Great Northern Beans as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.