Comparing Nutrients in 5 ounces Navel Oranges VS Canned Adzuki Beans sweetened

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Canned Adzuki Beans sweetened	6%	0%	94%

Macro Nutrients

	Navel Oranges	Canned Adzuki Beans sweetened	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	11.6% 336kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.044% 0.043g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	0.049% 0.016g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	NA	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	0.05% 0.009g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.7% 17.8g	60% 78g	130g per day for Men 19-50 years
Sugars	16.6% 12g	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	4.4% 3.2g	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	% 2.8g	NA	g per day for Men 19-50 years
Sucrose	% 6.07g	NA	g per day for Men 19-50 years
Fiber	8.2% 3.1g	NA	38g per day for Men 19-50 years
Protein	2.3% 1.3g	9.6% 5.4g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Canned Adzuki Beans sweetened	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.03% 0.096mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	5.6% 0.89mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	10.7% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	9.16% 0.12mg	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	12% 48μg	38% 152μg	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	93% 83.8mg	0% 0mg	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	1.4% 0.21mg	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 Adzuki Beans sweetened	Recommended Dietary Allowance
Calcium	6.1% 61mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	41.7% 0.38mg	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	2.3% 0.18mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	10.5% 44mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	31% 0.71mg	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	4.66% 32.6mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	4.96% 169mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	20.6% 309mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	3.3% 122g	1.55% 57.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Navel Oranges vs Canned Adzuki Beans sweetened:

• Raw Navel Oranges have more Vitamin A and more Vitamin C than Canned Adzuki Beans sweetened.
• While Canned Adzuki Beans sweetened contain 1.5 times more Vitamin B1, 1.5 times more Vitamin B3, 1.4 times more Vitamin B5 and 3.1 times more Vitamin B9 than Raw Navel Oranges.
• Both Raw Navel Oranges and Canned Adzuki Beans sweetened have similar amounts of Vitamin B2 and Vitamin B6 per 5 oz.
• Both Raw Navel Oranges as well as Canned Adzuki Beans sweetened have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Navel Oranges vs Canned Adzuki Beans sweetened:

• Raw Navel Oranges have 2 times more Calcium, 1.4 times more Potassium and 2.1 times more Water than Canned Adzuki Beans sweetened.
• While Canned Adzuki Beans sweetened contain 6.8 times more Copper, 8.7 times more Iron, 2.8 times more Magnesium, 17.4 times more Manganese, 3.2 times more Phosphorus, more Selenium, 218 times more Sodium and 19.5 times more Zinc than Raw Navel Oranges.

Comparison of macro-nutrients per 5 ounces:

• Canned Adzuki Beans sweetened contain 4.8 times more Energy, 4.4 times more Carbohydrate and 4.2 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Canned Adzuki Beans sweetened have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.