Comparing Nutrients in 500 calories Canned White Beans VS Valencia Oranges

Weight per 500 calories

• Canned White Beans: 439g
• Valencia Oranges: 1020g

Canned White Beans have 2.3 times more energy per 100g than Valencia Oranges. It has average energy density when compared to other foods. Raw Valencia Oranges having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Canned White Beans	25%	2%	73%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Canned White Beans	Valencia Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	3.16% 3.06g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	15.4% 0.25g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.73% 0.29g	2.64% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71.5% 93g	93% 121g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	55.4% 21g	67% 25.5g	38g per day for Men 19-50 years
Protein	57% 32g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Canned White 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	35% 0.42mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.1% 0.5mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	51% 2.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.3% 0.33mg	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	71.3% 285μg	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	0% 0mg	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	23% 3.46mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned White Beans	Valencia Oranges	Recommended Dietary Allowance
Calcium	32% 320mg	41% 408mg	1000mg per day for Men 19-50 years
Copper	113% 1mg	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	164% 13mg	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	53.3% 224mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	98% 2.26mg	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	57% 399mg	24.8% 173mg	700mg per day for Men 19-50 years
Potassium	58.6% 1991mg	53.7% 1827mg	3400mg per day for Men 19-50 years
Selenium	12.8% 7μg	NA	55μg per day for Men 19-50 years
Sodium	99% 1491mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	44.7% 4.9mg	5.57% 0.61mg	11mg per day for Men 19-50 years
Water	8.3% 307g	24% 881g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges contain more Vitamin A, 2.1 times more Vitamin B1, 2.5 times more Vitamin B2, 5.6 times more Vitamin B3, 3.1 times more Vitamin B5, 2 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin C than Canned White Beans.
• Both Canned White 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 Canned White Beans vs Valencia Oranges:

• Canned White Beans have 2.7 times more Copper, 14.3 times more Iron, 2.2 times more Magnesium, 9.6 times more Manganese, 2.3 times more Phosphorus, more Sodium and 8 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.3 times more Calcium and 2.9 times more Water than Canned White Beans.
• Both Canned White Beans and Raw Valencia Oranges have similar amounts of Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned White Beans have 1.5 times more Omega 3 and 3 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.3 times more Carbohydrate than Canned White Beans.
• Both Canned White Beans and Raw Valencia Oranges have similar amounts of Energy and Fiber per 500 kcal.
• Both Canned White Beans as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.