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Comparing Nutrients in 14 ounces Boiled Small White Beans with SaltVS Oranges

Macros Ratio

Protein Fat Carbs

Boiled Small White Beans with Salt
25%
4%
71%
Oranges
7%
2%
91%
14 oz ▼

Macro Nutrients

19.4%564kcal
Energy
6.43%187kcal
564 kcalvs187 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Legumes rich in Energy
2.6%2.54g
Fat
0.49%0.48g
2.54 gvs0.48 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Legumes rich in Fat
2.06%0.66g
Saturated Fat
0.19%0.06g
0.66 gvs0.06 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Legumes rich in Saturated Fat
31.3%0.5g
Omega 3
1.74%0.028g
0.5 gvs0.028 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Legumes rich in Omega 3
3.5%0.6g
Omega 6
0.42%0.071g
0.6 gvs0.071 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Legumes rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Legumes rich in Cholesterol
78.8%102g
Carbohydrate
36%46.6g
102 gvs46.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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

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

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

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

Find Legumes rich in Sucrose
109%41.3g
Fiber
25%9.53g
41.3 gvs9.53 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber
63.6%35.6g
Protein
6.66%3.73g
35.6 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
78%0.94mg
Vitamin B1
28.8%0.35mg
Thiamine
0.94 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
18%0.23mg
Vitamin B2
12.2%0.16mg
Riboflavin
0.23 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
6.75%1.08mg
Vitamin B3
7%1.1mg
Niacin, nicotinic acid, niacinamide
1.08 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
20%1mg
Vitamin B5
20%0.99mg
Pantothenic acid
1 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
38.8%0.5mg
Vitamin B6
18.3%0.24mg
Pyridoxine
0.5 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
136%544μg
Vitamin B9
29.8%119μg
Folates and Folic Acid
544 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
0%0mg
Vitamin C
235%211mg
Ascorbic acid
0 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
NA
Vitamin E
4.76%0.71mg
Tocopherols and Tocotrienols
NA mgvs0.71 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Legumes rich in Vitamin E
NA
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

29%290mg
Calcium
16%159mg
290 mgvs159 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Legumes rich in Calcium
65.7%0.59mg
Copper
20%0.18mg
0.59 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
141%11.3mg
Iron
4.96%0.4mg
11.3 mgvs0.4 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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64.3%270mg
Magnesium
9.45%39.7mg
270 mgvs39.7 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Legumes rich in Magnesium
88%2.02mg
Manganese
4.3%0.099mg
2.02 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
96%671mg
Phosphorus
7.94%55.6mg
671 mgvs55.6 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus
54%1838mg
Potassium
21%718mg
1838 mgvs718 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Legumes rich in Potassium
9.4%5.16μg
Selenium
3.6%2μg
5.16 μgvs2 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium
63%945mg
Sodium
0%0mg
945 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium
39.3%4.33mg
Zinc
2.53%0.28mg
4.33 mgvs0.28 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc
6.8%251g
Water
9.3%344g
251 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 Boiled Small White Beans with Salt vs Oranges:
Comparing minerals per 14 ounces for Boiled Small White Beans with Salt vs Oranges:
Comparison of macro-nutrients per 14 ounces:



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