Comparing Nutrients in 1 kilogram Oranges VS Boiled Navy Beans

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

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

Comparison of macro-nutrients per 1 kilogram:

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