Comparing Nutrients in 500 calories Boiled White Beans with Salt VS Valencia Oranges

Weight per 500 calories

• Boiled White Beans with Salt: 360g
• Valencia Oranges: 1020g

Boiled White Beans with Salt have 2.8 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.

Discover which food has more nutrients per 500 calories - Boiled White Beans with Salt or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Boiled White Beans with Salt	27%	2%	71%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Boiled White Beans with Salt	Valencia Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.26g	3.16% 3.06g	97g per day for Men 19-50 years
Saturated Fat	1.02% 0.33g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.76% 0.3g	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	69.4% 90g	93% 121g	130g per day for Men 19-50 years
Sugars	1.7% 1.22g	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	59.6% 22.7g	67% 25.5g	38g per day for Men 19-50 years
Protein	62.5% 35g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Boiled White Beans with Salt	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	35.4% 0.42mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.7% 0.17mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.15% 0.5mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.5% 0.82mg	51% 2.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.7% 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	73% 291μg	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	22.5% 3.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.5% 12.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Beans with Salt	Valencia Oranges	Recommended Dietary Allowance
Calcium	32.4% 324mg	41% 408mg	1000mg per day for Men 19-50 years
Copper	115% 1.03mg	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	166% 13.3mg	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	99% 2.3mg	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	58% 406mg	24.8% 173mg	700mg per day for Men 19-50 years
Potassium	59.4% 2018mg	53.7% 1827mg	3400mg per day for Men 19-50 years
Selenium	8.5% 4.68μg	NA	55μg per day for Men 19-50 years
Sodium	58% 871mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	45% 4.96mg	5.57% 0.61mg	11mg per day for Men 19-50 years
Water	6.13% 227g	24% 881g	3700g per day for Men 19-50 years

Boiled White Beans With Salt VS Valencia Oranges Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled White Beans with Salt or Valencia Oranges?

Lets compare vitamin content per 500 calories of Boiled White Beans with Salt vs Valencia Oranges:

• 500 kcal of 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, 1.9 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin C than Boiled White Beans with Salt.
• 500 calories of Boiled White Beans with Salt have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
• Both Boiled White Beans with Salt as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled White Beans with Salt vs Valencia Oranges:

• 500 calories of Boiled White Beans with Salt have 2.7 times more Copper, 14.5 times more Iron, 2.2 times more Magnesium, 9.7 times more Manganese, 2.3 times more Phosphorus, more Sodium and 8.1 times more Zinc than Valencia Oranges.
• While 500 kcal of Raw Valencia Oranges contain 1.3 times more Calcium and 3.9 times more Water than Boiled White Beans with Salt.
• Both Boiled White Beans with Salt and Valencia Oranges contain similar levels of Potassium per 500 calories.
• 500 calories of Valencia Oranges lack sufficient amounts of Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled White Beans with Salt have 1.5 times more Omega 3 and 3.3 times more Protein than Valencia Oranges.
• While 500 kcal of Raw Valencia Oranges contain 1.3 times more Carbohydrate than Boiled White Beans with Salt.
• Both Boiled White Beans with Salt and Valencia Oranges offer comparable quantities of Energy and Fiber per 500 calories.
• Both Boiled White Beans with Salt as well as Raw Valencia Oranges provide inadequate amounts of Omega 6 in 500 calories.