Comparing Nutrients in 1 kilogram Valencia Oranges VS Boiled Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Boiled Navy Beans	23%	4%	73%

Macro Nutrients

	Valencia Oranges	Boiled Navy Beans	Recommended Dietary Allowance
Energy	17% 490kcal	48.3% 1400kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	6.4% 6.2g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	3.06% 0.98g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	111% 1.77g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	8% 1.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	200% 261g	130g per day for Men 19-50 years
Sugars	NA	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	65.8% 25g	276% 105g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	147% 82.3g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Boiled Navy Beans	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	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% 2.74mg	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	48.5% 0.63mg	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	98% 390μg	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	539% 485mg	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	NA	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5% 6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Boiled Navy Beans	Recommended Dietary Allowance
Calcium	40% 400mg	69% 690mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	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	11.3% 0.9mg	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	10% 0.23mg	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	24.3% 170mg	206% 1440mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	114% 3890mg	3400mg per day for Men 19-50 years
Selenium	NA	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	5.45% 0.6mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	23.3% 863g	17.2% 638g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges have more Vitamin A and 53.9 times more Vitamin C than Boiled Navy Beans.
• While Boiled Navy Beans contain 2.7 times more Vitamin B1, 1.7 times more Vitamin B2, 2.4 times more Vitamin B3, 2.2 times more Vitamin B6 and 3.6 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Boiled Navy Beans have similar amounts of Vitamin B5 per 1 kg.
• Both Raw Valencia Oranges as well as Boiled Navy Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Valencia Oranges have 1.4 times more Water than Boiled Navy Beans.
• While Boiled Navy Beans contain 1.7 times more Calcium, 5.7 times more Copper, 26.2 times more Iron, 5.3 times more Magnesium, 22.9 times more Manganese, 8.5 times more Phosphorus, 2.2 times more Potassium and 17.2 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 1 kilogram:

• Boiled Navy Beans contain 2.9 times more Energy, 11.1 times more Omega 3, 2.2 times more Carbohydrate, 4.2 times more Fiber and 7.9 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Boiled Navy Beans have insufficient amounts of Fat, Omega 6, Glucose and Sucrose in 1 kg.