Comparing Nutrients in 1 pound Navel Oranges VS Canned Beans

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Canned Beans	18%	3%	79%

Macro Nutrients

	Navel Oranges	Canned Beans	Recommended Dietary Allowance
Energy	7.66% 222kcal	14.7% 426kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	1.47% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.8% 57g	73.8% 96g	130g per day for Men 19-50 years
Sugars	53% 38.6g	50% 36g	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	14% 10.2g	9.76% 7.08g	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	% 8.94g	% 7.2g	g per day for Men 19-50 years
Sucrose	% 19.4g	% 21.8g	g per day for Men 19-50 years
Fiber	26.3% 9.98g	49% 18.6g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	38.5% 21.5g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Canned Beans	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	2.5% 22.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	36.3% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	12% 1.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	19.6% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	29.3% 0.38mg	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	38.6% 154μg	13.6% 54.4μg	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	298% 268mg	0% 0mg	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	4.54% 0.68mg	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.02% 3.63μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Canned Beans	Recommended Dietary Allowance
Calcium	19.5% 195mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	73% 0.66mg	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	7.37% 0.59mg	67.5% 5.4mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	21.5% 0.49mg	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	15% 104mg	48% 336mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	30% 1016mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	41.2% 22.7μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	104% 1556mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	10.5% 390g	8.83% 327g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Canned Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Navel Oranges versus 1 lb of Canned Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Navel Oranges has 1.3 times more Vitamin B2, 1.2 times more Vitamin B5, 2.8 times more Vitamin B9 and more Vitamin C than Canned Beans.
• While 1 lb of Canned Beans with Salt contains 1.4 times more Vitamin B1 than Raw Navel Oranges.
• Both Navel Oranges and Canned Beans provide similar amounts of Vitamin B3 and Vitamin B6 per one pound.
• 1 pound of Canned Beans have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Canned Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Navel Oranges vs Canned Beans:

• 1 pound of Navel Oranges has 1.3 times more Calcium than Canned Beans.
• While 1 lb of Canned Beans with Salt contains 3.7 times more Copper, 9.2 times more Iron, 2.5 times more Magnesium, 3.8 times more Manganese, 3.2 times more Phosphorus, 1.3 times more Potassium, more Selenium, 343 times more Sodium and 28.5 times more Zinc than Raw Navel Oranges.
• 1 pound of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Navel Oranges has 1.4 times more Fructose than Canned Beans.
• While 1 lb of Canned Beans with Salt contains 1.9 times more Energy, 1.7 times more Carbohydrate, 1.9 times more Fiber and 5.2 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Canned Beans offer comparable quantities of Sugars per one pound.
• 1 pound of Navel Oranges provide inadequate amounts of Energy and Protein
• Both Raw Navel Oranges as well as Canned Beans with Salt provide inadequate amounts of Omega 3 and Omega 6 in one pound.