Comparing Nutrients in 5 ounces Boiled Black Beans VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Boiled Black Beans	26%	4%	70%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Boiled Black Beans	Valencia Oranges	Recommended Dietary Allowance
Energy	6.45% 187kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	1.05% 0.18g	0.37% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 33.6g	13% 17g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	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	32.5% 12.3g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	22.4% 12.6g	2.63% 1.47g	56g per day for Men 19-50 years

Vitamins

	Boiled Black Beans	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.43% 0.084mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.47% 0.72mg	2.43% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.86% 0.34mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.52% 0.098mg	6.87% 0.089mg	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	53% 211μg	14% 55.3μg	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	76.4% 68.7mg	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	8.22% 1.23mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.9% 4.68μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Black Beans	Valencia Oranges	Recommended Dietary Allowance
Calcium	3.83% 38.3mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	5.83% 0.052mg	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	37.2% 2.98mg	1.6% 0.13mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	1.4% 0.033mg	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	28.3% 198mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	15% 503mg	7.46% 254mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	NA	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	2.5% 93g	3.3% 122g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Black Beans vs Valencia Oranges:

• Boiled Black Beans have 2.8 times more Vitamin B1, 1.5 times more Vitamin B2, 1.8 times more Vitamin B3 and 3.8 times more Vitamin B9 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A and more Vitamin C than Boiled Black Beans.
• Both Boiled Black Beans and Raw Valencia Oranges have similar amounts of Vitamin B5 and Vitamin B6 per 5 oz.
• Both Boiled Black Beans as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Black Beans vs Valencia Oranges:

• Boiled Black Beans have 5.6 times more Copper, 23.3 times more Iron, 7 times more Magnesium, 19.3 times more Manganese, 8.2 times more Phosphorus, 2 times more Potassium and 18.7 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.5 times more Calcium and 1.3 times more Water than Boiled Black Beans.

Comparison of macro-nutrients per 5 ounces:

• Boiled Black Beans have 2.7 times more Energy, 6.6 times more Omega 3, 2 times more Carbohydrate, 3.5 times more Fiber and 8.5 times more Protein than Raw Valencia Oranges.
• Both Boiled Black Beans as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.