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Comparing Nutrients in 14 ounces Navy BeansVS Oranges

Macros Ratio

Protein Fat Carbs

Navy Beans
26%
4%
70%
Oranges
7%
2%
91%
14 oz ▼

Macro Nutrients

46%1338kcal
Energy
6.43%187kcal
1338 kcalvs187 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Legumes rich in Energy
6.14%5.95g
Fat
0.49%0.48g
5.95 gvs0.48 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Legumes rich in Fat
2.1%0.67g
Saturated Fat
0.19%0.06g
0.67 gvs0.06 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Legumes rich in Saturated Fat
133%2.14g
Omega 3
1.74%0.028g
2.14 gvs0.028 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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7.82%1.33g
Omega 6
0.42%0.071g
1.33 gvs0.071 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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NA
Cholesterol
0%0mg
NA mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Legumes rich in Cholesterol
185%241g
Carbohydrate
36%46.6g
241 gvs46.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate
21.2%15.4g
Sugars
51%37g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
15.4 gvs37 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Sugars
0%0g
Fructose
NA
≤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]
0 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.83g
Glucose
NA
0.83 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Glucose
%13.2g
Sucrose
NA
13.2 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Sucrose
160%60.7g
Fiber
25%9.53g
60.7 gvs9.53 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber
158%88.6g
Protein
6.66%3.73g
88.6 gvs3.73 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
4.85%43.7μg
RAE, retinol activity equivalents
0 μgvs43.7 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A
256%3.08mg
Vitamin B1
28.8%0.35mg
Thiamine
3.08 mgvs0.35 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1
50%0.65mg
Vitamin B2
12.2%0.16mg
Riboflavin
0.65 mgvs0.16 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2
54.3%8.7mg
Vitamin B3
7%1.1mg
Niacin, nicotinic acid, niacinamide
8.7 mgvs1.1 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
59%2.95mg
Vitamin B5
20%0.99mg
Pantothenic acid
2.95 mgvs0.99 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
131%1.7mg
Vitamin B6
18.3%0.24mg
Pyridoxine
1.7 mgvs0.24 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B7
361%1445μg
Vitamin B9
29.8%119μg
Folates and Folic Acid
1445 μgvs119 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B12 Buy Vegan Vitamin B12
NA
Vitamin C
235%211mg
Ascorbic acid
NA mgvs211 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 .

Find Legumes rich in Vitamin D Buy Vegan Vitamin D
0.53%0.079mg
Vitamin E
4.76%0.71mg
Tocopherols and Tocotrienols
0.079 mgvs0.71 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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8.27%9.92μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
9.92 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

58.3%583mg
Calcium
16%159mg
583 mgvs159 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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368%3.3mg
Copper
20%0.18mg
3.3 mgvs0.18 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Legumes rich in Copper
NA
Fluoride
NA
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 .

Find Legumes rich in Fluoride
272%21.8mg
Iron
4.96%0.4mg
21.8 mgvs0.4 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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165%695mg
Magnesium
9.45%39.7mg
695 mgvs39.7 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Legumes rich in Magnesium
245%5.63mg
Manganese
4.3%0.099mg
5.63 mgvs0.099 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Legumes rich in Manganese
NA
Molybdenum
NA
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 .

Find Legumes rich in Molybdenum
231%1615mg
Phosphorus
7.94%55.6mg
1615 mgvs55.6 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus
138%4703mg
Potassium
21%718mg
4703 mgvs718 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Legumes rich in Potassium
79.4%43.7μg
Selenium
3.6%2μg
43.7 μgvs2 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium
1.32%20mg
Sodium
0%0mg
20 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium
132%14.5mg
Zinc
2.53%0.28mg
14.5 mgvs0.28 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc
1.3%48g
Water
9.3%344g
48 gvs344 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Navy Beans vs Oranges:
Comparing minerals per 14 ounces for Navy Beans vs Oranges:
Comparison of macro-nutrients per 14 ounces:



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