Comparing Nutrients in 1 pound Great Northern Beans VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Great Northern Beans	25%	3%	72%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Great Northern Beans	Valencia Oranges	Recommended Dietary Allowance
Energy	53% 1538kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	5.33% 5.17g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	5.05% 1.6g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	60.4% 0.97g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	7% 1.2g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	218% 283g	41.5% 54g	130g per day for Men 19-50 years
Sugars	14% 10.3g	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	241% 92g	30% 11.3g	38g per day for Men 19-50 years
Protein	177% 99g	8.42% 4.7g	56g per day for Men 19-50 years

Vitamins

	Great Northern Beans	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	247% 2.96mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.7% 1.08mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.4% 8.87mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	100% 5mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	156% 2.03mg	22% 0.29mg	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	547% 2186μg	44.2% 177μg	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	26.7% 24mg	244% 220mg	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	6.65% 1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.7% 27.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Great Northern Beans	Valencia Oranges	Recommended Dietary Allowance
Calcium	79.4% 794mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	422% 3.8mg	18.6% 0.17mg	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	310% 25mg	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	204% 857mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	281% 6.45mg	4.54% 0.1mg	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	290% 2028mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	185% 6291mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	106% 58.5μg	NA	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	1.3% 48.5g	10.6% 392g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Great Northern Beans vs Valencia Oranges:

• Raw Great Northern Beans have 7.5 times more Vitamin B1, 5.9 times more Vitamin B2, 7.1 times more Vitamin B3, 4.4 times more Vitamin B5, 7.1 times more Vitamin B6 and 12.4 times more Vitamin B9 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A and 9.2 times more Vitamin C than Raw Great Northern Beans.
• Both Raw Great Northern Beans as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Great Northern Beans vs Valencia Oranges:

• Raw Great Northern Beans have 4.4 times more Calcium, 22.6 times more Copper, 60.8 times more Iron, 18.9 times more Magnesium, 61.9 times more Manganese, 26.3 times more Phosphorus, 7.7 times more Potassium and 38.5 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 8.1 times more Water than Raw Great Northern Beans.

Comparison of macro-nutrients per 1 pound:

• Raw Great Northern Beans have 6.9 times more Energy, 3.8 times more Fat, 10.2 times more Saturated Fat, 13.3 times more Omega 3, 6 times more Omega 6, 5.2 times more Carbohydrate, 8.1 times more Fiber and 21 times more Protein than Raw Valencia Oranges.
• Both Raw Great Northern Beans as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.