Comparing Nutrients in 1 pound Boiled Yellow Beans VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Boiled Yellow Beans	25%	7%	68%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Boiled Yellow Beans	Navel Oranges	Recommended Dietary Allowance
Energy	22.5% 653kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	5.05% 4.9g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	3.95% 1.27g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	60% 0.96g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	6.75% 1.15g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.2% 115g	43.8% 57g	130g per day for Men 19-50 years
Sugars	2.13% 1.54g	53% 38.6g	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	14% 10.2g	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	% 8.94g	g per day for Men 19-50 years
Sucrose	NA	% 19.4g	g per day for Men 19-50 years
Fiber	124% 47g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	74% 41.5g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Boiled Yellow Beans	Navel 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	70.7% 0.85mg	25.7% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	12% 1.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	23.7% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45% 0.59mg	27.6% 0.36mg	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	92% 367μg	38.6% 154μg	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	9.07% 8.16mg	298% 268mg	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	28.4% 4.26mg	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.2% 16μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yellow Beans	Navel Oranges	Recommended Dietary Allowance
Calcium	28% 281mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	94% 0.84mg	19.7% 0.18mg	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	141% 11.2mg	7.37% 0.59mg	8mg per day for Men 19-50 years
Magnesium	80% 336mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	89.7% 2.06mg	5.7% 0.13mg	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	119% 830mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	43.4% 1474mg	22% 753mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	43.7% 4.8mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	7.72% 286g	10.5% 390g	3700g per day for Men 19-50 years

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

• Boiled Yellow Beans have 2.8 times more Vitamin B1, 2 times more Vitamin B2, 1.7 times more Vitamin B3, 1.6 times more Vitamin B6, 2.4 times more Vitamin B9, 6.3 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain more Vitamin A and 32.8 times more Vitamin C than Boiled Yellow Beans.
• Both Boiled Yellow Beans and Raw Navel Oranges have similar amounts of Vitamin B5 per 1 lb.
• Both Boiled Yellow Beans as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Yellow Beans vs Navel Oranges:

• Boiled Yellow Beans have 1.4 times more Calcium, 4.8 times more Copper, 19.1 times more Iron, 6.7 times more Magnesium, 15.7 times more Manganese, 8 times more Phosphorus, 2 times more Potassium, more Selenium and 13.3 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.4 times more Water than Boiled Yellow Beans.

Comparison of macro-nutrients per 1 pound:

• Boiled Yellow Beans have 2.9 times more Energy, 7.2 times more Fat, 23.6 times more Omega 3, 11 times more Omega 6, 2 times more Carbohydrate, 4.7 times more Fiber and 10.1 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 25 times more Sugars than Boiled Yellow Beans.
• Both Boiled Yellow Beans as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.