Comparing Nutrients in 500 calories Navel Oranges VS Sprouted Pinto Beans

Weight per 500 calories

• Navel Oranges: 1020g
• Sprouted Pinto Beans: 807g

Raw Sprouted Pinto Beans have 1.3 times more energy per unit of mass than Raw Navel Oranges, which is low in comparison to other foods. Navel Oranges having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Sprouted Pinto Beans	28%	11%	61%

Macro Nutrients

	Navel Oranges	Sprouted 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	7.5% 7.26g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	2.75% 0.88g	32g per day for Men 19-50 years
Omega 3	5.74% 0.092g	168% 2.7g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.23g	8.97% 1.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	72% 94g	130g per day for Men 19-50 years
Sugars	120% 86.7g	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	31.7% 23g	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	% 20g	NA	g per day for Men 19-50 years
Sucrose	% 43.7g	NA	g per day for Men 19-50 years
Fiber	59% 22.4g	NA	38g per day for Men 19-50 years
Protein	16.6% 9.3g	75.6% 42.3g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Sprouted Pinto Beans	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58% 0.69mg	155% 1.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	115% 18.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.3% 2.66mg	119% 5.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	106% 1.38mg	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	238% 952μg	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	194% 175mg	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	Sprouted Pinto Beans	Recommended Dietary Allowance
Calcium	44% 439mg	34.7% 347mg	1000mg per day for Men 19-50 years
Copper	44.2% 0.4mg	287% 2.6mg	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	199% 16mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	102% 427mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	128% 2.95mg	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	108% 758mg	700mg per day for Men 19-50 years
Potassium	50% 1694mg	73% 2476mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	8.8% 4.84μg	55μg per day for Men 19-50 years
Sodium	0.68% 10.2mg	82.3% 1234mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	36.7% 4.03mg	11mg per day for Men 19-50 years
Water	23.7% 877g	17.7% 656g	3700g per day for Men 19-50 years

Navel Oranges VS Sprouted Pinto Beans Nutrients Per 500 Kcal

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

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

• 500 calories of Navel Oranges have more Vitamin A and 3.4 times more Vitamin C than Sprouted Pinto Beans.
• While 500 kcal of Raw Sprouted Pinto Beans contain 2.7 times more Vitamin B1, 2.7 times more Vitamin B2, 4.2 times more Vitamin B3, 2.2 times more Vitamin B5, 1.7 times more Vitamin B6 and 2.7 times more Vitamin B9 than Raw Navel Oranges.
• 500 calories of Sprouted Pinto Beans have insufficient amounts of Vitamin A
• Both Raw Navel Oranges as well as Raw Sprouted Pinto Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Navel Oranges have 1.3 times more Calcium and 1.3 times more Water than Sprouted Pinto Beans.
• While 500 kcal of Raw Sprouted Pinto Beans contain 6.5 times more Copper, 12 times more Iron, 3.8 times more Magnesium, 10 times more Manganese, 3.2 times more Phosphorus, 1.5 times more Potassium, 120.9 times more Sodium and 4.9 times more Zinc than Raw Navel Oranges.
• 500 calories of Navel Oranges lack sufficient amounts of Zinc
• Both Raw Navel Oranges as well as Raw Sprouted Pinto Beans lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Navel Oranges have 1.4 times more Carbohydrate than Sprouted Pinto Beans.
• While 500 kcal of Raw Sprouted Pinto Beans contain 29.3 times more Omega 3 and 4.6 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Sprouted Pinto Beans offer comparable quantities of Energy per 500 calories.
• 500 calories of Navel Oranges provide inadequate amounts of Omega 3
• Both Raw Navel Oranges as well as Raw Sprouted Pinto Beans provide inadequate amounts of Omega 6 in 500 calories.