Comparing Nutrients in 500 calories Oranges with Peel VS Boiled Black Turtle Beans

Weight per 500 calories

• Oranges with Peel: 794g
• Boiled Black Turtle Beans: 385g

Boiled Black Turtle Beans have 2.1 times more energy per unit of mass than Raw Oranges with Peel , which is average in comparison to other foods. Oranges with Peel having low energy density.

Discover which food has more nutrients per 500 calories - Oranges with Peel or Boiled Black Turtle Beans?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Boiled Black Turtle Beans	25%	2%	73%

Macro Nutrients

	Oranges with Peel	Boiled Black Turtle Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.45% 2.4g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	1.07% 0.34g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	16.3% 0.26g	1.6g per day for Men 19-50 years
Omega 6	2.05% 0.35g	1.83% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	72% 94g	130g per day for Men 19-50 years
Sugars	NA	1.7% 1.23g	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	94% 35.7g	84% 32g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	56% 31.5g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Boiled Black Turtle Beans	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	72% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	16.6% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.97mg	12.7% 2.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.4% 2.6mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.8% 0.74mg	22.8% 0.3mg	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	59.5% 238μg	82.7% 331μg	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	626% 563mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	22.3% 3.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Boiled Black Turtle Beans	Recommended Dietary Allowance
Calcium	55.6% 556mg	21% 212mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	115% 1.03mg	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	79.4% 6.35mg	137% 11mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	45% 188mg	420mg per day for Men 19-50 years
Manganese	NA	54.7% 1.26mg	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	25% 175mg	83.5% 585mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	49% 1665mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	8.4% 4.6μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.77% 11.5mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	26.6% 2.92mg	11mg per day for Men 19-50 years
Water	17.7% 653g	6.83% 253g	3700g per day for Men 19-50 years

Oranges With Peel VS Boiled Black Turtle Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oranges with Peel or Boiled Black Turtle Beans?

Lets compare vitamin content per 500 calories of Oranges with Peel vs Boiled Black Turtle Beans:

• 500 calories of Oranges with Peel have more Vitamin A, 1.8 times more Vitamin B2, 2 times more Vitamin B3, 2.6 times more Vitamin B5, 2.5 times more Vitamin B6 and more Vitamin C than Boiled Black Turtle Beans.
• While 500 kcal of Boiled Black Turtle Beans contain 1.4 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Boiled Black Turtle Beans provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Boiled Black Turtle Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Oranges with Peel as well as Boiled Black Turtle Beans have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Oranges with Peel vs Boiled Black Turtle Beans:

• 500 calories of Oranges with Peel have 2.6 times more Calcium, 1.2 times more Selenium and 2.6 times more Water than Boiled Black Turtle Beans.
• While 500 kcal of Boiled Black Turtle Beans contain 2.3 times more Copper, 1.7 times more Iron, 1.7 times more Magnesium, 3.3 times more Phosphorus and 3.3 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Boiled Black Turtle Beans contain similar levels of Potassium per 500 calories.
• 500 calories of Oranges with Peel lack sufficient amounts of Zinc
• 500 calories of Boiled Black Turtle Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oranges with Peel have 1.3 times more Carbohydrate than Boiled Black Turtle Beans.
• While 500 kcal of Boiled Black Turtle Beans contain 2.1 times more Omega 3 and 3 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Boiled Black Turtle Beans offer comparable quantities of Energy and Fiber per 500 calories.
• 500 calories of Oranges with Peel provide inadequate amounts of Omega 3
• Both Raw Oranges with Peel as well as Boiled Black Turtle Beans provide inadequate amounts of Omega 6 in 500 calories.