Comparing Nutrients in 500 calories Navy Beans VS Valencia Oranges

Weight per 500 calories

• Navy Beans: 148g
• Valencia Oranges: 1020g

Navy Beans have 6.9 times more energy per 100g than Valencia Oranges. It has high energy density when compared to other foods. Raw Valencia Oranges having low energy density.

Which food has more nutrients per 500 calories - Navy Beans or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Navy Beans	26%	4%	70%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Navy Beans	Valencia Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.23g	3.16% 3.06g	97g per day for Men 19-50 years
Saturated Fat	0.79% 0.25g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	50% 0.8g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	2.92% 0.5g	2.64% 0.45g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.3% 90g	93% 121g	130g per day for Men 19-50 years
Sugars	7.94% 5.76g	NA	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	0% 0g	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	% 0.31g	NA	g per day for Men 19-50 years
Sucrose	% 4.94g	NA	g per day for Men 19-50 years
Fiber	59.7% 22.7g	67% 25.5g	38g per day for Men 19-50 years
Protein	59% 33g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Navy Beans	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	96% 1.15mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.7% 0.24mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.3% 3.25mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	51% 2.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	49.5% 0.64mg	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	135% 540μg	99% 398μg	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	NA	550% 495mg	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	0.2% 0.03mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.1% 3.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navy Beans	Valencia Oranges	Recommended Dietary Allowance
Calcium	22% 218mg	41% 408mg	1000mg per day for Men 19-50 years
Copper	137% 1.24mg	42% 0.38mg	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	102% 8.15mg	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	10.2% 0.23mg	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	86.3% 604mg	24.8% 173mg	700mg per day for Men 19-50 years
Potassium	51.7% 1758mg	53.7% 1827mg	3400mg per day for Men 19-50 years
Selenium	29.7% 16.3μg	NA	55μg per day for Men 19-50 years
Sodium	0.49% 7.4mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	49.2% 5.4mg	5.57% 0.61mg	11mg per day for Men 19-50 years
Water	0.49% 18g	24% 881g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Navy Beans vs Valencia Oranges:

• Raw Navy Beans have 1.3 times more Vitamin B1 and 1.4 times more Vitamin B9 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A, 1.7 times more Vitamin B2 and 2.3 times more Vitamin B5 than Raw Navy Beans.
• Both Raw Navy Beans and Raw Valencia Oranges have similar amounts of Vitamin B3 and Vitamin B6 per 500 kcal.
• Both Raw Navy Beans as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Navy Beans vs Valencia Oranges:

• Raw Navy Beans have 3.3 times more Copper, 8.9 times more Iron, 2.5 times more Magnesium, 9 times more Manganese, 3.5 times more Phosphorus and 8.8 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.9 times more Calcium and 49.1 times more Water than Raw Navy Beans.
• Both Raw Navy Beans and Raw Valencia Oranges have similar amounts of Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Navy Beans have 4.9 times more Omega 3 and 3.1 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.3 times more Carbohydrate than Raw Navy Beans.
• Both Raw Navy Beans and Raw Valencia Oranges have similar amounts of Energy and Fiber per 500 kcal.
• Both Raw Navy Beans as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Glucose and Sucrose in 500 kcal.