Nutrient Comparison: Navel Oranges VS Boiled Black Beans per 14 oz
Compare the macro and micronutrient content in 14 oz of Navel Oranges versus 14 oz of Boiled Black Beans to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Navel Oranges vs Boiled Black Beans:
- 14 ounces of Navel Oranges have more Vitamin C than Boiled Black Beans.
- While 14 oz of Boiled Black Beans contain 3.6 times more Vitamin B1, 4.4 times more Vitamin B9, 5.8 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
- Both Navel Oranges and Boiled Black Beans provide similar amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per 14 ounces.
- 14 ounces of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
- 14 ounces of Boiled Black Beans have insufficient amounts of Vitamin C
- Both Raw Navel Oranges as well as Boiled Black Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Navel Oranges vs Boiled Black Beans:
- 14 ounces of Navel Oranges have 1.6 times more Calcium and 1.3 times more Water than Boiled Black Beans.
- While 14 oz of Boiled Black Beans contain 5.4 times more Copper, 16.2 times more Iron, 6.4 times more Magnesium, 15.3 times more Manganese, 6.1 times more Phosphorus, 2.1 times more Potassium, more Selenium and 14 times more Zinc than Raw Navel Oranges.
- 14 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Navel Oranges have 26.6 times more Sugars than Boiled Black Beans.
- While 14 oz of Boiled Black Beans contain 2.7 times more Energy, 11.7 times more Omega 3, 1.9 times more Carbohydrate, 4 times more Fiber and 9.7 times more Protein than Raw Navel Oranges.
- 14 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3 and Protein
- Both Raw Navel Oranges as well as Boiled Black Beans provide inadequate amounts of Omega 6 in 14 ounces.