Comparing Nutrients in 1 kilogram Boiled White Beans with Salt VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Boiled White Beans with Salt	27%	2%	71%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Boiled White Beans with Salt	Navel Oranges	Recommended Dietary Allowance
Energy	48% 1390kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.5g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	2.84% 0.91g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.83g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	193% 251g	96% 125g	130g per day for Men 19-50 years
Sugars	4.7% 3.4g	117% 85g	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	NA	31% 22.5g	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	NA	% 19.7g	g per day for Men 19-50 years
Sucrose	NA	% 42.8g	g per day for Men 19-50 years
Fiber	166% 63g	58% 22g	38g per day for Men 19-50 years
Protein	174% 97g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Boiled White Beans with Salt	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	98% 1.18mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.4% 0.46mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.75% 1.4mg	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	52.2% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	60.8% 0.79mg	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	203% 810μg	85% 340μg	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	0% 0mg	657% 591mg	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	62.7% 9.4mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Beans with Salt	Navel Oranges	Recommended Dietary Allowance
Calcium	90% 900mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	319% 2.87mg	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	463% 37mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	150% 630mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	277% 6.36mg	12.6% 0.29mg	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	161% 1130mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	165% 5610mg	49% 1660mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	161% 2420mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	125% 14mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	17% 631g	23.2% 860g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled White Beans with Salt VS Navel Oranges per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled White Beans with Salt versus 1 kg of Navel Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled White Beans with Salt vs Navel Oranges:

• 1 kilogram of Boiled White Beans with Salt has 1.7 times more Vitamin B1, 2.4 times more Vitamin B9, 6.3 times more Vitamin E and more Vitamin K than Navel Oranges.
• While 1 kg of Raw Navel Oranges contains 3 times more Vitamin B3 and more Vitamin C than Boiled White Beans with Salt.
• Both Boiled White Beans with Salt and Navel Oranges provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin B6 per one kilogram.
• 1 kilogram of Boiled White Beans with Salt have insufficient amounts of Vitamin B3 and Vitamin C
• 1 kilogram of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• Both Boiled White Beans with Salt as well as Raw Navel Oranges have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled White Beans with Salt vs Navel Oranges:

• 1 kilogram of Boiled White Beans with Salt has 2.1 times more Calcium, 7.4 times more Copper, 28.5 times more Iron, 5.7 times more Magnesium, 21.9 times more Manganese, 4.9 times more Phosphorus, 3.4 times more Potassium, more Selenium, 242 times more Sodium and 17.3 times more Zinc than Navel Oranges.
• While 1 kg of Raw Navel Oranges contains 1.4 times more Water than Boiled White Beans with Salt.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled White Beans with Salt has 2.8 times more Energy, 7.7 times more Omega 3, 2 times more Carbohydrate, 2.9 times more Fiber and 10.7 times more Protein than Navel Oranges.
• While 1 kg of Raw Navel Oranges contains 25 times more Sugars than Boiled White Beans with Salt.
• 1 kilogram of Navel Oranges provide inadequate amounts of Energy, Omega 3 and Protein
• Both Boiled White Beans with Salt as well as Raw Navel Oranges provide inadequate amounts of Omega 6 in one kilogram.