Comparing Nutrients in 14 ounces Oranges VS Boiled Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Boiled Navy Beans	23%	4%	73%

Macro Nutrients

	Oranges	Boiled Navy Beans	Recommended Dietary Allowance
Energy	6.43% 187kcal	19% 556kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	2.54% 2.46g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	44% 0.7g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	3.18% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	36% 46.6g	79.5% 103g	130g per day for Men 19-50 years
Sugars	51% 37g	2.03% 1.47g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 1.47g	g per day for Men 19-50 years
Fiber	25% 9.53g	110% 41.7g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	58.3% 32.7g	56g per day for Men 19-50 years

Vitamins

	Oranges	Boiled Navy Beans	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	78.4% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	16% 2.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	21% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	42% 0.55mg	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	29.8% 119μg	139% 556μg	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	235% 211mg	3.97% 3.57mg	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	4.76% 0.71mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Boiled Navy Beans	Recommended Dietary Allowance
Calcium	16% 159mg	27.4% 274mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	93% 0.83mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.22% 8.73μg	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	4.96% 0.4mg	117% 9.37mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	91% 2.1mg	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	7.94% 55.6mg	81.6% 572mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	45.4% 1544mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	37% 4.1mg	11mg per day for Men 19-50 years
Water	9.3% 344g	6.84% 253g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oranges vs Boiled Navy Beans:

• Raw Oranges have more Vitamin A, 59.1 times more Vitamin C and 18 times more Vitamin E than Boiled Navy Beans.
• While Boiled Navy Beans contain 2.7 times more Vitamin B1, 1.7 times more Vitamin B2, 2.3 times more Vitamin B3, 2.3 times more Vitamin B6 and 4.7 times more Vitamin B9 than Raw Oranges.
• Both Raw Oranges and Boiled Navy Beans have similar amounts of Vitamin B5 per 14 oz.
• Both Raw Oranges as well as Boiled Navy Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Oranges vs Boiled Navy Beans:

• Raw Oranges have 1.4 times more Water than Boiled Navy Beans.
• While Boiled Navy Beans contain 1.7 times more Calcium, 4.7 times more Copper, 23.6 times more Iron, 5.3 times more Magnesium, 21.1 times more Manganese, 10.3 times more Phosphorus, 2.1 times more Potassium, 5.8 times more Selenium and 14.7 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 14 ounces:

• Raw Oranges have 25.3 times more Sugars than Boiled Navy Beans.
• While Boiled Navy Beans contain 3 times more Energy, 25.3 times more Omega 3, 2.2 times more Carbohydrate, 4.4 times more Fiber and 8.8 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Boiled Navy Beans have insufficient amounts of Fat, Omega 6, Glucose and Sucrose in 14 oz.