Comparing Nutrients in 500 calories Florida Oranges VS Boiled Great Northern Beans

Weight per 500 calories

• Florida Oranges: 1087g
• Boiled Great Northern Beans: 424g

Boiled Great Northern Beans have 2.6 times more energy per unit of mass than Raw Florida Oranges, which is average in comparison to other foods. Florida Oranges having low energy density.

Discover which food has more nutrients per 500 calories - Florida Oranges or Boiled Great Northern Beans?

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Boiled Great Northern Beans	27%	3%	70%

Macro Nutrients

	Florida Oranges	Boiled Great Northern Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.35% 2.3g	1.97% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	1.85% 0.59g	32g per day for Men 19-50 years
Omega 3	7.47% 0.12g	22.2% 0.36g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	2.57% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	68.7% 89.4g	130g per day for Men 19-50 years
Sugars	137% 99g	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	68.6% 26g	78% 29.7g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	63% 35.3g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Boiled Great Northern Beans	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	91% 1.1mg	55.8% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.35mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.3% 2.7mg	22.5% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.6% 0.55mg	38% 0.5mg	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	46% 185μg	108% 432μg	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	543% 489mg	6.12% 5.5mg	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	13% 1.96mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Boiled Great Northern Beans	Recommended Dietary Allowance
Calcium	46.7% 467mg	29% 288mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	116% 1.05mg	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	12.2% 0.98mg	113% 9.03mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	50.4% 212mg	420mg per day for Men 19-50 years
Manganese	11.3% 0.26mg	95% 2.2mg	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	18.6% 130mg	100% 699mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	48.7% 1657mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.43μg	31.6% 17.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.56% 8.47mg	1500mg per day for Men 19-50 years
Zinc	7.9% 0.87mg	34% 3.73mg	11mg per day for Men 19-50 years
Water	25.6% 947g	7.9% 292g	3700g per day for Men 19-50 years

Florida Oranges VS Boiled Great Northern Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Florida Oranges or Boiled Great Northern Beans?

Lets compare vitamin content per 500 calories of Florida Oranges vs Boiled Great Northern Beans:

• 500 calories of Florida Oranges have more Vitamin A, 1.6 times more Vitamin B1, 1.7 times more Vitamin B2, 1.5 times more Vitamin B3, 2.4 times more Vitamin B5 and 88.8 times more Vitamin C than Boiled Great Northern Beans.
• While 500 kcal of Boiled Great Northern Beans contain 2.3 times more Vitamin B9 than Raw Florida Oranges.
• Both Florida Oranges and Boiled Great Northern Beans provide similar amounts of Vitamin B6 per 500 calories.
• 500 calories of Boiled Great Northern Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Florida Oranges as well as Boiled Great Northern Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Florida Oranges vs Boiled Great Northern Beans:

• 500 calories of Florida Oranges have 1.6 times more Calcium and 3.2 times more Water than Boiled Great Northern Beans.
• While 500 kcal of Boiled Great Northern Beans contain 2.5 times more Copper, 9.2 times more Iron, 1.9 times more Magnesium, 8.4 times more Manganese, 5.4 times more Phosphorus, 3.2 times more Selenium and 4.3 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Boiled Great Northern Beans contain similar levels of Potassium per 500 calories.
• 500 calories of Florida Oranges lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Florida Oranges have 1.4 times more Carbohydrate than Boiled Great Northern Beans.
• While 500 kcal of Boiled Great Northern Beans contain 3 times more Omega 3 and 4.6 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Boiled Great Northern Beans offer comparable quantities of Energy and Fiber per 500 calories.
• 500 calories of Florida Oranges provide inadequate amounts of Omega 3
• Both Raw Florida Oranges as well as Boiled Great Northern Beans provide inadequate amounts of Omega 6 in 500 calories.