Comparing Nutrients in 5 ounces Navel Oranges VS Canned Black Turtle Beans

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Canned Black Turtle Beans	26%	3%	71%

Macro Nutrients

	Navel Oranges	Canned Black Turtle Beans	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	4.45% 129kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	0.33% 0.11g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	5.05% 0.081g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	0.57% 0.096g	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	18% 23.5g	130g per day for Men 19-50 years
Sugars	16.6% 12g	0.45% 0.33g	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	25.7% 9.8g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	15.3% 8.55g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Canned Black Turtle Beans	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	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	5.5% 0.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	6% 0.078mg	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	21.6% 86.5μg	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	4.25% 3.83mg	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	5.86% 0.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.7% 3.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Canned Black Turtle Beans	Recommended Dietary Allowance
Calcium	6.1% 61mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	30.2% 0.27mg	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	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	14.4% 0.33mg	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	22% 153mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	13% 437mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.35% 1.84μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	36.3% 544mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	6.96% 0.77mg	11mg per day for Men 19-50 years
Water	3.3% 122g	2.9% 107g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Canned Black Turtle Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Navel Oranges versus 5 oz of Canned Black Turtle Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Navel Oranges vs Canned Black Turtle Beans:

• 5 ounces of Navel Oranges have 1.4 times more Vitamin B5, 1.4 times more Vitamin B6 and 21.9 times more Vitamin C than Canned Black Turtle Beans.
• While 5 oz of Canned Black Turtle Beans contain 2.1 times more Vitamin B1, 2.4 times more Vitamin B2, 1.5 times more Vitamin B3, 1.8 times more Vitamin B9 and 4.1 times more Vitamin E than Raw Navel Oranges.
• 5 ounces of Navel Oranges have insufficient amounts of Vitamin E
• Both Raw Navel Oranges as well as Canned Black Turtle Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Navel Oranges vs Canned Black Turtle Beans:

• 5 ounces of Navel Oranges have 1.2 times more Calcium than Canned Black Turtle Beans.
• While 5 oz of Canned Black Turtle Beans contain 4.9 times more Copper, 14.6 times more Iron, 3.2 times more Magnesium, 8 times more Manganese, 4.7 times more Phosphorus, 1.9 times more Potassium, more Selenium, 384 times more Sodium and 6.8 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Canned Black Turtle Beans contain similar levels of Water per five ounces.
• 5 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Navel Oranges have 37 times more Sugars than Canned Black Turtle Beans.
• While 5 oz of Canned Black Turtle Beans contain 1.9 times more Energy, 6.3 times more Omega 3, 1.3 times more Carbohydrate, 3.1 times more Fiber and 6.6 times more Protein than Raw Navel Oranges.
• 5 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Navel Oranges as well as Canned Black Turtle Beans provide inadequate amounts of Omega 6 in five ounces.