Comparing Nutrients in 500 calories Navel Oranges VS Canned Pinto Beans

Weight per 500 calories

• Navel Oranges: 1020g
• Canned Pinto Beans: 439g

Canned Pinto Beans, Solids have 2.3 times more energy per unit of mass than Raw Navel Oranges, which is average in comparison to other foods. Navel Oranges having low energy density.

Discover which food has more nutrients per 500 calories - Navel Oranges or Canned Pinto Beans?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Canned Pinto Beans	24%	7%	69%

Macro Nutrients

	Navel Oranges	Canned Pinto Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.58% 1.53g	4.07% 3.95g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	2.17% 0.69g	32g per day for Men 19-50 years
Omega 3	5.74% 0.092g	43.3% 0.69g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.23g	2.97% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	68.2% 88.7g	130g per day for Men 19-50 years
Sugars	120% 86.7g	3.27% 2.37g	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	31.7% 23g	0% 0g	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	% 20g	% 0g	g per day for Men 19-50 years
Sucrose	% 43.7g	% 2.37g	g per day for Men 19-50 years
Fiber	59% 22.4g	63.5% 24g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	54.7% 30.7g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Canned Pinto Beans	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58% 0.69mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	6.4% 0.083mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	7.46% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.3% 2.66mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	NA	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	86.7% 347μg	26.3% 105μg	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	670% 603mg	0.49% 0.44mg	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	10.2% 1.53mg	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

	Navel Oranges	Canned Pinto Beans	Recommended Dietary Allowance
Calcium	44% 439mg	27.6% 276mg	1000mg per day for Men 19-50 years
Copper	44.2% 0.4mg	126% 1.14mg	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	16.6% 1.33mg	73% 5.83mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	33.4% 140mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	73% 1.68mg	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	33.5% 235mg	63.3% 443mg	700mg per day for Men 19-50 years
Potassium	50% 1694mg	35.3% 1202mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.68% 10.2mg	70% 1048mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	24.3% 2.68mg	11mg per day for Men 19-50 years
Water	23.7% 877g	8.37% 310g	3700g per day for Men 19-50 years

Navel Oranges VS Canned Pinto Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Navel Oranges or Canned Pinto Beans?

Lets compare vitamin content per 500 calories of Navel Oranges vs Canned Pinto Beans:

• 500 calories of Navel Oranges have 3 times more Vitamin B1, 6.2 times more Vitamin B2, 3.6 times more Vitamin B3, 3.3 times more Vitamin B9 and 1375 times more Vitamin C than Canned Pinto Beans.
• 500 calories of Canned Pinto Beans have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin C
• Both Raw Navel Oranges as well as Canned Pinto Beans, Solids have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Navel Oranges vs Canned Pinto Beans:

• 500 calories of Navel Oranges have 1.6 times more Calcium, 1.4 times more Potassium and 2.8 times more Water than Canned Pinto Beans.
• While 500 kcal of Canned Pinto Beans, Solids contain 2.9 times more Copper, 4.4 times more Iron, 1.3 times more Magnesium, 5.7 times more Manganese, 1.9 times more Phosphorus, 102.7 times more Sodium and 3.3 times more Zinc than Raw Navel Oranges.
• 500 calories of Navel Oranges lack sufficient amounts of Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Navel Oranges have 1.4 times more Carbohydrate, 36.6 times more Sugars and more Fructose than Canned Pinto Beans.
• While 500 kcal of Canned Pinto Beans, Solids contain 7.5 times more Omega 3 and 3.3 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Canned Pinto Beans offer comparable quantities of Energy and Fiber per 500 calories.
• 500 calories of Navel Oranges provide inadequate amounts of Omega 3
• Both Raw Navel Oranges as well as Canned Pinto Beans, Solids provide inadequate amounts of Omega 6 in 500 calories.