Comparing Nutrients in 1 kilogram Navy Beans VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Navy Beans	26%	4%	70%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Navy Beans	Florida Oranges	Recommended Dietary Allowance
Energy	116% 3370kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	15.5% 15g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	5.3% 1.7g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	336% 5.38g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	19.7% 3.35g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	467% 608g	88.8% 115g	130g per day for Men 19-50 years
Sugars	53.5% 38.8g	126% 91g	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	% 2.1g	NA	g per day for Men 19-50 years
Sucrose	% 33.3g	NA	g per day for Men 19-50 years
Fiber	403% 153g	63% 24g	38g per day for Men 19-50 years
Protein	399% 223g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Navy Beans	Florida 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	646% 7.75mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	126% 1.64mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	137% 22mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	149% 7.44mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	329% 4.3mg	39.2% 0.51mg	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	910% 3640μg	42.5% 170μg	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	NA	500% 450mg	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	1.33% 0.2mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navy Beans	Florida Oranges	Recommended Dietary Allowance
Calcium	147% 1470mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	927% 8.34mg	43.3% 0.39mg	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	686% 55mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	417% 1750mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	617% 14mg	10.4% 0.24mg	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	581% 4070mg	17% 120mg	700mg per day for Men 19-50 years
Potassium	349% 11850mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	200% 110μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	332% 36.5mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	3.27% 121g	23.6% 871g	3700g per day for Men 19-50 years

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

• Raw Navy Beans have 7.8 times more Vitamin B1, 4.1 times more Vitamin B2, 5.5 times more Vitamin B3, 3 times more Vitamin B5, 8.4 times more Vitamin B6, 21.4 times more Vitamin B9 and more Vitamin K than Raw Florida Oranges.
• While Raw Florida Oranges contain more Vitamin A and 9 times more Vitamin E than Raw Navy Beans.
• Both Raw Navy Beans as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Navy Beans have 3.4 times more Calcium, 21.4 times more Copper, 61 times more Iron, 17.5 times more Magnesium, 59.1 times more Manganese, 33.9 times more Phosphorus, 7 times more Potassium, 22 times more Selenium and 45.6 times more Zinc than Raw Florida Oranges.
• While Raw Florida Oranges contain 7.2 times more Water than Raw Navy Beans.

Comparison of macro-nutrients per 1 kilogram:

• Raw Navy Beans have 7.3 times more Energy, 7.1 times more Fat, 48.9 times more Omega 3, 10.8 times more Omega 6, 5.3 times more Carbohydrate, 6.4 times more Fiber and 31.9 times more Protein than Raw Florida Oranges.
• While Raw Florida Oranges contain 2.4 times more Sugars than Raw Navy Beans.
• Both Raw Navy Beans as well as Raw Florida Oranges have insufficient amounts of Glucose and Sucrose in 1 kg.