Comparing Nutrients in 5 ounces Navel Oranges VS Great Northern Beans

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Great Northern Beans	25%	3%	72%

Macro Nutrients

	Navel Oranges	Great Northern Beans	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	16.6% 481kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	1.67% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	1.58% 0.5g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	19% 0.3g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	2.2% 0.37g	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	68% 88.4g	130g per day for Men 19-50 years
Sugars	16.6% 12g	4.4% 3.2g	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	75.3% 28.6g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	55.3% 31g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Great Northern 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	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	17.3% 2.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	31% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	48.7% 0.63mg	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	171% 683μg	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	8.35% 7.5mg	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	2.08% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.1% 8.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Great Northern Beans	Recommended Dietary Allowance
Calcium	6.1% 61mg	25% 248mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	132% 1.2mg	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	97% 7.75mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	63.8% 268mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	87.7% 2mg	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	91% 634mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	58% 1966mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	33.2% 18.3μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	29.8% 3.27mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.41% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Great Northern Beans per 5 oz

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

Lets compare vitamin content per 5 ounces of Navel Oranges vs Great Northern Beans:

• 5 ounces of Navel Oranges have 11.2 times more Vitamin C than Great Northern Beans.
• While 5 oz of Raw Great Northern Beans contain 9.6 times more Vitamin B1, 4.6 times more Vitamin B2, 4.6 times more Vitamin B3, 4.2 times more Vitamin B5, 5.7 times more Vitamin B6, 14.2 times more Vitamin B9 and more Vitamin K than Raw Navel Oranges.
• 5 ounces of Navel Oranges have insufficient amounts of Vitamin K
• Both Raw Navel Oranges as well as Raw Great Northern Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Navel Oranges vs Great Northern Beans:

• 5 ounces of Navel Oranges have 8 times more Water than Great Northern Beans.
• While 5 oz of Raw Great Northern Beans contain 4.1 times more Calcium, 21.5 times more Copper, 42.1 times more Iron, 17.2 times more Magnesium, 49.1 times more Manganese, 19.4 times more Phosphorus, 8.4 times more Potassium, more Selenium and 28.9 times more Zinc than Raw Navel Oranges.
• 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 3.8 times more Sugars than Great Northern Beans.
• While 5 oz of Raw Great Northern Beans contain 6.9 times more Energy, 23.7 times more Omega 3, 5 times more Carbohydrate, 9.2 times more Fiber and 24 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 Raw Great Northern Beans provide inadequate amounts of Omega 6 in five ounces.