Comparing Nutrients in 5 ounces Boiled Yellow Beans with Salt VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Boiled Yellow Beans with Salt	25%	7%	68%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Boiled Yellow Beans with Salt	Navel Oranges	Recommended Dietary Allowance
Energy	7.04% 204kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	1.58% 1.53g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	0.075% 0.024g	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	0.19% 0.033g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.6% 36g	13.7% 17.8g	130g per day for Men 19-50 years
Sugars	0.66% 0.48g	16.6% 12g	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	4.4% 3.2g	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	% 2.8g	g per day for Men 19-50 years
Sucrose	NA	% 6.07g	g per day for Men 19-50 years
Fiber	38.8% 14.7g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	23% 13g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Yellow Beans with Salt	Navel 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	22% 0.27mg	8.03% 0.096mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.2% 0.15mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.27% 1mg	3.77% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.5% 0.32mg	7.4% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	8.6% 0.11mg	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	28.7% 115μg	12% 48μg	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	2.83% 2.55mg	93% 83.8mg	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	8.9% 1.33mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.13% 4.96μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yellow Beans with Salt	Navel Oranges	Recommended Dietary Allowance
Calcium	8.8% 88mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	29.3% 0.26mg	6.14% 0.055mg	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	44% 3.5mg	2.3% 0.18mg	8mg per day for Men 19-50 years
Magnesium	25% 105mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	1.8% 0.041mg	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	37% 259mg	4.66% 32.6mg	700mg per day for Men 19-50 years
Potassium	13.5% 461mg	6.92% 235mg	3400mg per day for Men 19-50 years
Selenium	3.35% 1.84μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	22.8% 342mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	1.03% 0.11mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	3.3% 122g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Yellow Beans with Salt vs Navel Oranges:

• Boiled Yellow Beans with Salt have 2.8 times more Vitamin B1, 2 times more Vitamin B2, 1.7 times more Vitamin B3, 1.6 times more Vitamin B6, 2.4 times more Vitamin B9, 6.3 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain more Vitamin A and 32.8 times more Vitamin C than Boiled Yellow Beans with Salt.
• Both Boiled Yellow Beans with Salt and Raw Navel Oranges have similar amounts of Vitamin B5 per 5 oz.
• Both Boiled Yellow Beans with Salt as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Yellow Beans with Salt vs Navel Oranges:

• Boiled Yellow Beans with Salt have 1.4 times more Calcium, 4.8 times more Copper, 19.1 times more Iron, 6.7 times more Magnesium, 15.7 times more Manganese, 8 times more Phosphorus, 2 times more Potassium, more Selenium, 241 times more Sodium and 13.3 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.4 times more Water than Boiled Yellow Beans with Salt.

Comparison of macro-nutrients per 5 ounces:

• Boiled Yellow Beans with Salt have 2.9 times more Energy, 7.2 times more Fat, 23.6 times more Omega 3, 11 times more Omega 6, 2 times more Carbohydrate, 4.7 times more Fiber and 10.1 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 25 times more Sugars than Boiled Yellow Beans with Salt.
• Both Boiled Yellow Beans with Salt as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.