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

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Boiled Black Turtle Beans	25%	2%	73%

Macro Nutrients

	Navel Oranges	Boiled Black Turtle Beans	Recommended Dietary Allowance
Energy	7.66% 222kcal	20.3% 590kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	1.64% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	19.3% 0.31g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	2.16% 0.37g	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	85% 110g	130g per day for Men 19-50 years
Sugars	53% 38.6g	2% 1.45g	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	99% 37.6g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	66.3% 37g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Boiled 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	85% 1.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	19.5% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	23.6% 1.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	27% 0.35mg	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	98% 390μg	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	26.3% 3.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	12.5% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Boiled Black Turtle Beans	Recommended Dietary Allowance
Calcium	19.5% 195mg	25% 249mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	136% 1.22mg	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	162% 13mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	53% 222mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	64.5% 1.5mg	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	98% 689mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	57.8% 1964mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	31.3% 3.45mg	11mg per day for Men 19-50 years
Water	10.5% 390g	8.06% 298g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Navel Oranges versus 1 lb of Boiled 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 Boiled Black Turtle Beans:

• 1 pound of Navel Oranges has more Vitamin C than Boiled Black Turtle Beans.
• While 1 lb of Boiled Black Turtle Beans contains 3.3 times more Vitamin B1, 2.5 times more Vitamin B9, 5.8 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Boiled Black Turtle Beans provide similar amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per one pound.
• 1 pound of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• 1 pound of Boiled Black Turtle Beans have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Boiled Black Turtle Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Navel Oranges has 1.3 times more Water than Boiled Black Turtle Beans.
• While 1 lb of Boiled Black Turtle Beans contains 1.3 times more Calcium, 6.9 times more Copper, 21.9 times more Iron, 4.5 times more Magnesium, 11.3 times more Manganese, 6.6 times more Phosphorus, 2.6 times more Potassium, more Selenium and 9.5 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 26.6 times more Sugars than Boiled Black Turtle Beans.
• While 1 lb of Boiled Black Turtle Beans contains 2.7 times more Energy, 7.6 times more Omega 3, 1.9 times more Carbohydrate, 3.8 times more Fiber and 9 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 Boiled Black Turtle Beans provide inadequate amounts of Omega 6 in one pound.