Comparing Nutrients in 1 kilogram Oranges VS Boiled Sprouted Navy Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Boiled Sprouted Navy Beans with Salt	30%	8%	62%

Macro Nutrients

	Oranges	Boiled Sprouted Navy Beans with Salt	Recommended Dietary Allowance
Energy	16.2% 470kcal	27% 780kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	8.35% 8.1g	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	187% 3g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	9.94% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	115% 150g	130g per day for Men 19-50 years
Sugars	129% 94g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	63% 24g	NA	38g per day for Men 19-50 years
Protein	16.8% 9.4g	126% 70.7g	56g per day for Men 19-50 years

Vitamins

	Oranges	Boiled Sprouted Navy Beans with Salt	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	318% 3.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	181% 2.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	79% 12.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	171% 8.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	152% 1.98mg	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	265% 1060μg	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	192% 173mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Boiled Sprouted Navy Beans with Salt	Recommended Dietary Allowance
Calcium	40% 400mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	432% 3.9mg	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	12.5% 1mg	264% 21mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	264% 1110mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	194% 4.46mg	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	147% 1030mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	93% 3170mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	167% 2500mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	88% 9.7mg	11mg per day for Men 19-50 years
Water	23.4% 868g	20.5% 760g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges VS Boiled Sprouted Navy Beans with Salt per 1 kg

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

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

• 1 kilogram of Oranges has 3.1 times more Vitamin C than Boiled Sprouted Navy Beans with Salt.
• While 1 kg of Boiled and Drained Sprouted Navy Beans with Salt contains 4.4 times more Vitamin B1, 5.9 times more Vitamin B2, 4.5 times more Vitamin B3, 3.4 times more Vitamin B5, 3.3 times more Vitamin B6 and 3.5 times more Vitamin B9 than Raw Oranges.
• 1 kilogram of Oranges have insufficient amounts of Vitamin B3
• Both Raw Oranges as well as Boiled and Drained Sprouted Navy Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Oranges has 2.5 times more Calcium than Boiled Sprouted Navy Beans with Salt.
• While 1 kg of Boiled and Drained Sprouted Navy Beans with Salt contains 8.6 times more Copper, 21.1 times more Iron, 11.1 times more Magnesium, 17.8 times more Manganese, 7.4 times more Phosphorus, 1.8 times more Potassium, more Sodium and 13.9 times more Zinc than Raw Oranges.
• Both Oranges and Boiled Sprouted Navy Beans with Salt contain similar levels of Water per one kilogram.
• 1 kilogram of Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 1 kilogram of Boiled Sprouted Navy Beans with Salt lack sufficient amounts of Calcium
• Both Raw Oranges as well as Boiled and Drained Sprouted Navy Beans with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled and Drained Sprouted Navy Beans with Salt contains 1.7 times more Energy, 42.7 times more Omega 3, 1.3 times more Carbohydrate and 7.5 times more Protein than Raw Oranges.
• 1 kilogram of Oranges provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Oranges as well as Boiled and Drained Sprouted Navy Beans with Salt provide inadequate amounts of Omega 6 in one kilogram.