Comparing Nutrients in 14 ounces Navel Oranges VS Boiled Adzuki Beans

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Boiled Adzuki Beans	23%	1%	76%

Macro Nutrients

	Navel Oranges	Boiled Adzuki Beans	Recommended Dietary Allowance
Energy	6.7% 194kcal	17.5% 508kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	NA	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	0.49% 0.083g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.3% 49.8g	75.6% 98g	130g per day for Men 19-50 years
Sugars	46.5% 33.7g	NA	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	12.3% 8.93g	NA	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	% 7.8g	NA	g per day for Men 19-50 years
Sucrose	% 17g	NA	g per day for Men 19-50 years
Fiber	23% 8.73g	76.2% 29g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	53.3% 30g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Boiled Adzuki Beans	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	38% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	19.5% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	17.8% 2.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	29.3% 0.38mg	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	33.7% 135μg	120% 480μg	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	261% 235mg	0% 0mg	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	3.97% 0.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Boiled Adzuki Beans	Recommended Dietary Allowance
Calcium	17% 171mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	131% 1.2mg	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	6.45% 0.52mg	99% 7.94mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	49% 206mg	420mg per day for Men 19-50 years
Manganese	5% 0.12mg	99% 2.27mg	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	13% 91mg	95% 667mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	62% 2111mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	64% 7.03mg	11mg per day for Men 19-50 years
Water	9.22% 341g	7.1% 263g	3700g per day for Men 19-50 years

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

• Raw Navel Oranges have more Vitamin A and more Vitamin C than Boiled Adzuki Beans.
• While Boiled Adzuki Beans contain 1.7 times more Vitamin B1, 1.3 times more Vitamin B2, 1.7 times more Vitamin B3, 1.6 times more Vitamin B5 and 3.6 times more Vitamin B9 than Raw Navel Oranges.
• Both Raw Navel Oranges and Boiled Adzuki Beans have similar amounts of Vitamin B6 per 14 oz.
• Both Raw Navel Oranges as well as Boiled Adzuki Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Navel Oranges vs Boiled Adzuki Beans:

• Raw Navel Oranges have 1.5 times more Calcium and 1.3 times more Water than Boiled Adzuki Beans.
• While Boiled Adzuki Beans contain 7.6 times more Copper, 15.4 times more Iron, 4.7 times more Magnesium, 19.8 times more Manganese, 7.3 times more Phosphorus, 3.2 times more Potassium, more Selenium and 22.1 times more Zinc than Raw Navel Oranges.

Comparison of macro-nutrients per 14 ounces:

• Boiled Adzuki Beans contain 2.6 times more Energy, 2 times more Carbohydrate, 3.3 times more Fiber and 8.3 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Boiled Adzuki Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.