Comparing Nutrients in 1 pound Boiled Black Beans VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Boiled Black Beans	26%	4%	70%
Oranges	7%	2%	91%

Macro Nutrients

	Boiled Black Beans	Oranges	Recommended Dietary Allowance
Energy	20.6% 599kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	2.53% 2.45g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	1.97% 0.63g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	29.8% 0.48g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	3.36% 0.57g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82.7% 108g	41% 53.3g	130g per day for Men 19-50 years
Sugars	2% 1.45g	58.5% 42.4g	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	104% 39.5g	28.6% 11g	38g per day for Men 19-50 years
Protein	71.8% 40g	7.6% 4.26g	56g per day for Men 19-50 years

Vitamins

	Boiled Black Beans	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	92% 1.1mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.6% 0.27mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	21% 0.27mg	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	169% 676μg	34% 136μg	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	268% 241mg	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	26.3% 3.95mg	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.5% 15μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Black Beans	Oranges	Recommended Dietary Allowance
Calcium	12.2% 122mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	105% 0.95mg	22.7% 0.2mg	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	119% 9.53mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	87.6% 2mg	4.93% 0.11mg	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	91% 635mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	47.4% 1610mg	24% 821mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	46% 5.1mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	8.06% 298g	10.6% 393g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Black Beans vs Oranges:

• Boiled Black Beans have 2.8 times more Vitamin B1, 1.5 times more Vitamin B2, 1.8 times more Vitamin B3, 5 times more Vitamin B9, 4.8 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain more Vitamin A and more Vitamin C than Boiled Black Beans.
• Both Boiled Black Beans and Raw Oranges have similar amounts of Vitamin B5 and Vitamin B6 per 1 lb.
• Both Boiled Black Beans as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Black Beans vs Oranges:

• Boiled Black Beans have 4.6 times more Copper, 21 times more Iron, 7 times more Magnesium, 17.8 times more Manganese, 10 times more Phosphorus, 2 times more Potassium, 2.4 times more Selenium and 16 times more Zinc than Raw Oranges.
• While Raw Oranges contain 1.5 times more Calcium and 1.3 times more Water than Boiled Black Beans.

Comparison of macro-nutrients per 1 pound:

• Boiled Black Beans have 2.8 times more Energy, 15 times more Omega 3, 2 times more Carbohydrate, 3.6 times more Fiber and 9.4 times more Protein than Raw Oranges.
• While Raw Oranges contain 29.2 times more Sugars than Boiled Black Beans.
• Both Boiled Black Beans as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.