Comparing Nutrients in 1 pound Navel Oranges VS Canned Black Turtle Beans

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Canned Black Turtle Beans	26%	3%	71%

Macro Nutrients

	Navel Oranges	Canned Black Turtle Beans	Recommended Dietary Allowance
Energy	7.66% 222kcal	14.2% 413kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	1.8% 0.31g	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	57.7% 75g	130g per day for Men 19-50 years
Sugars	53% 38.6g	1.44% 1.04g	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	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	% 8.94g	NA	g per day for Men 19-50 years
Sucrose	% 19.4g	NA	g per day for Men 19-50 years
Fiber	26.3% 9.98g	82.4% 31.3g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Canned Black Turtle Beans	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	17.6% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	19% 0.25mg	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	69% 277μg	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	13.6% 12.2mg	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	18.7% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Canned Black Turtle Beans	Recommended Dietary Allowance
Calcium	19.5% 195mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	97% 0.87mg	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	108% 8.6mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	46% 1.06mg	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	70% 490mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	41% 1397mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	116% 1742mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	10.5% 390g	9.27% 343g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Canned Black Turtle Beans per 1 lb

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

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

• 1 pound of Navel Oranges has 1.4 times more Vitamin B5, 1.4 times more Vitamin B6 and 21.9 times more Vitamin C than Canned Black Turtle Beans.
• While 1 lb of Canned Black Turtle Beans contains 2.1 times more Vitamin B1, 2.4 times more Vitamin B2, 1.5 times more Vitamin B3, 1.8 times more Vitamin B9 and 4.1 times more Vitamin E than Raw Navel Oranges.
• 1 pound of Navel Oranges have insufficient amounts of Vitamin E
• Both Raw Navel Oranges as well as Canned Black Turtle Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one pound.

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

• 1 pound of Navel Oranges has 1.2 times more Calcium than Canned Black Turtle Beans.
• While 1 lb of Canned Black Turtle Beans contains 4.9 times more Copper, 14.6 times more Iron, 3.2 times more Magnesium, 8 times more Manganese, 4.7 times more Phosphorus, 1.9 times more Potassium, more Selenium, 384 times more Sodium and 6.8 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Canned Black Turtle Beans contain similar levels of Water per one pound.
• 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 37 times more Sugars than Canned Black Turtle Beans.
• While 1 lb of Canned Black Turtle Beans contains 1.9 times more Energy, 6.3 times more Omega 3, 1.3 times more Carbohydrate, 3.1 times more Fiber and 6.6 times more Protein than Raw Navel Oranges.
• 1 pound of Navel Oranges provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Navel Oranges as well as Canned Black Turtle Beans provide inadequate amounts of Omega 6 in one pound.