Comparing Nutrients in 1 kilogram Boiled Navy Beans VS Oranges

Macros Ratio

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

Macro Nutrients

	Boiled Navy Beans	Oranges	Recommended Dietary Allowance
Energy	48.3% 1400kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	6.4% 6.2g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	3.06% 0.98g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	111% 1.77g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	8% 1.36g	1.06% 0.18g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	200% 261g	90% 118g	130g per day for Men 19-50 years
Sugars	5.1% 3.7g	129% 94g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 3.7g	NA	g per day for Men 19-50 years
Fiber	276% 105g	63% 24g	38g per day for Men 19-50 years
Protein	147% 82.3g	16.8% 9.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Navy Beans	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	198% 2.37mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.8% 0.66mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.6% 6.5mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.2% 2.66mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	46% 0.6mg	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	350% 1400μg	75% 300μg	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	10% 9mg	591% 532mg	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	0.67% 0.1mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5% 6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Navy Beans	Oranges	Recommended Dietary Allowance
Calcium	69% 690mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	233% 2.1mg	50% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	0.55% 22μg	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	295% 23.6mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	126% 530mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	229% 5.27mg	11% 0.25mg	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	206% 1440mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	114% 3890mg	53.2% 1810mg	3400mg per day for Men 19-50 years
Selenium	52.7% 29μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	17.2% 638g	23.4% 868g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Navy Beans vs Oranges:

• Boiled Navy Beans have 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.
• While Raw Oranges contain more Vitamin A, 59.1 times more Vitamin C and 18 times more Vitamin E than Boiled Navy Beans.
• Both Boiled Navy Beans and Raw Oranges have similar amounts of Vitamin B5 per 1 kg.
• Both Boiled Navy Beans as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Boiled Navy Beans vs Oranges:

• Boiled Navy Beans have 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.
• While Raw Oranges contain 1.4 times more Water than Boiled Navy Beans.

Comparison of macro-nutrients per 1 kilogram:

• Boiled Navy Beans have 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.
• While Raw Oranges contain 25.3 times more Sugars than Boiled Navy Beans.
• Both Boiled Navy Beans as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Glucose and Sucrose in 1 kg.