Comparing Nutrients in 14 ounces Navel Oranges VS Boiled Pink Beans

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Boiled Pink Beans	24%	3%	73%

Macro Nutrients

	Navel Oranges	Boiled Pink Beans	Recommended Dietary Allowance
Energy	6.7% 194kcal	20.4% 591kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	2% 1.94g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	1.56% 0.5g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	2.66% 0.45g	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	85.2% 111g	130g per day for Men 19-50 years
Sugars	46.5% 33.7g	1.97% 1.43g	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	55.4% 21g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	64.2% 36g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Boiled Pink 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	85% 1.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	14% 2.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	23.7% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	53.4% 0.69mg	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	167% 667μg	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	26% 3.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	12.2% 14.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Boiled Pink Beans	Recommended Dietary Allowance
Calcium	17% 171mg	20.6% 206mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	120% 1.08mg	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	114% 9.13mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	5% 0.12mg	95% 2.17mg	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	94% 655mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	59.3% 2016mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	34.6% 3.8mg	11mg per day for Men 19-50 years
Water	9.22% 341g	6.56% 243g	3700g per day for Men 19-50 years

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

• Raw Navel Oranges have more Vitamin A and more Vitamin C than Boiled Pink Beans.
• While Boiled Pink Beans contain 3.8 times more Vitamin B1, 1.3 times more Vitamin B3, 2.2 times more Vitamin B6, 4.9 times more Vitamin B9, 6.5 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Raw Navel Oranges and Boiled Pink Beans have similar amounts of Vitamin B2 and Vitamin B5 per 14 oz.
• Both Raw Navel Oranges as well as Boiled Pink Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Raw Navel Oranges have 1.4 times more Water than Boiled Pink Beans.
• While Boiled Pink Beans contain 6.9 times more Copper, 17.7 times more Iron, 5.9 times more Magnesium, 18.9 times more Manganese, 7.2 times more Phosphorus, 3.1 times more Potassium, more Selenium and 12 times more Zinc than Raw Navel Oranges.
• Both Raw Navel Oranges and Boiled Pink Beans have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Navel Oranges have 23.6 times more Sugars than Boiled Pink Beans.
• While Boiled Pink Beans contain 3 times more Energy, 10.7 times more Omega 3, 2.2 times more Carbohydrate, 2.4 times more Fiber and 10 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Boiled Pink Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.