Comparing Nutrients in 500 calories Cooked Chili Beans, Barbecue, Ranch Style VS Navel Oranges

Weight per 500 calories

• Cooked Chili Beans, Barbecue, Ranch Style: 516g
• Navel Oranges: 1020g

Cooked Chili Beans, Barbecue, Ranch Style have 2 times more energy per 100g than Navel Oranges. It has average energy density when compared to other foods. Raw Navel Oranges having low energy density.

Discover which food has more nutrients per 500 calories - Cooked Chili Beans, Barbecue, Ranch Style or Navel Oranges?

Macros Ratio

	Protein	Fat	Carbs
Cooked Chili Beans, Barbecue, Ranch Style	21%	9%	70%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Cooked Chili Beans, Barbecue, Ranch Style	Navel Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.3% 5.15g	1.58% 1.53g	97g per day for Men 19-50 years
Saturated Fat	2.34% 0.75g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	109% 1.75g	5.74% 0.092g	1.6g per day for Men 19-50 years
Omega 6	6.55% 1.1g	1.4% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67% 87g	98% 128g	130g per day for Men 19-50 years
Sugars	37.3% 27g	120% 86.7g	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	31.7% 23g	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	% 20g	g per day for Men 19-50 years
Sucrose	NA	% 43.7g	g per day for Men 19-50 years
Fiber	57% 21.6g	59% 22.4g	38g per day for Men 19-50 years
Protein	46% 25.8g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Chili Beans, Barbecue, Ranch Style	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0.57% 5.15μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.21mg	58% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	59.5% 0.77mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.6% 1.86mg	27% 4.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	53.3% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	107% 1.4mg	62% 0.81mg	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	33.5% 134μg	86.7% 347μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.15% 0.052μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	9.74% 8.76mg	670% 603mg	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	7.2% 1.1mg	10.2% 1.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.7% 2.06μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chili Beans, Barbecue, Ranch Style	Navel Oranges	Recommended Dietary Allowance
Calcium	16% 160mg	44% 439mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	44.2% 0.4mg	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	120% 9.6mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	55.2% 232mg	26.7% 112mg	420mg per day for Men 19-50 years
Manganese	NA	13% 0.3mg	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	113% 794mg	33.5% 235mg	700mg per day for Men 19-50 years
Potassium	68.2% 2320mg	50% 1694mg	3400mg per day for Men 19-50 years
Selenium	12% 6.7μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	249% 3737mg	0.68% 10.2mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	10.5% 389g	23.7% 877g	3700g per day for Men 19-50 years

Cooked Chili Beans, Barbecue, Ranch Style VS Navel Oranges Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Chili Beans, Barbecue, Ranch Style or Navel Oranges?

Lets compare vitamin content per 500 calories of Cooked Chili Beans, Barbecue, Ranch Style vs Navel Oranges:

• 500 calories of Cooked Chili Beans, Barbecue, Ranch Style have 1.5 times more Vitamin B2 and 1.7 times more Vitamin B6 than Navel Oranges.
• While 500 kcal of Raw Navel Oranges contain 23.8 times more Vitamin A, 3.4 times more Vitamin B1, 2.3 times more Vitamin B3, 2.6 times more Vitamin B9, 68.8 times more Vitamin C and 1.4 times more Vitamin E than Cooked Chili Beans, Barbecue, Ranch Style.
• 500 calories of Cooked Chili Beans, Barbecue, Ranch Style have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Cooked Chili Beans, Barbecue, Ranch Style as well as Raw Navel Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Cooked Chili Beans, Barbecue, Ranch Style vs Navel Oranges:

• 500 calories of Cooked Chili Beans, Barbecue, Ranch Style have 3.3 times more Copper, 7.2 times more Iron, 2.1 times more Magnesium, 3.4 times more Phosphorus, 1.4 times more Potassium, more Selenium, 366.2 times more Sodium and 12.6 times more Zinc than Navel Oranges.
• While 500 kcal of Raw Navel Oranges contain 2.7 times more Calcium and 2.3 times more Water than Cooked Chili Beans, Barbecue, Ranch Style.
• 500 calories of Navel Oranges lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Chili Beans, Barbecue, Ranch Style have 19 times more Omega 3 and 2.8 times more Protein than Navel Oranges.
• While 500 kcal of Raw Navel Oranges contain 1.5 times more Carbohydrate and 3.2 times more Sugars than Cooked Chili Beans, Barbecue, Ranch Style.
• Both Cooked Chili Beans, Barbecue, Ranch Style and Navel Oranges offer comparable quantities of Energy and Fiber per 500 calories.
• 500 calories of Navel Oranges provide inadequate amounts of Omega 3
• Both Cooked Chili Beans, Barbecue, Ranch Style as well as Raw Navel Oranges provide inadequate amounts of Omega 6 in 500 calories.