Comparing Nutrients in 5 ounces Navel Oranges VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Navel Oranges	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	0.9% 0.15g	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	25% 32.3g	130g per day for Men 19-50 years
Sugars	16.6% 12g	0.63% 0.45g	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	24% 9.07g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Boiled Kidney 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	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	5.12% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	13% 0.17mg	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	46% 184μg	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	1.9% 1.7mg	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	1.4% 0.21mg	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Boiled Kidney 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	34% 0.31mg	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	39.3% 3.15mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	26.5% 0.61mg	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	28% 196mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	17% 574mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.83% 1.56μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	3.3% 122g	2.56% 95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Navel Oranges vs Boiled Kidney Beans:

• Raw Navel Oranges have more Vitamin A, 49.3 times more Vitamin C and 5 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.4 times more Vitamin B1, 1.4 times more Vitamin B3, 1.5 times more Vitamin B6, 3.8 times more Vitamin B9 and more Vitamin K than Raw Navel Oranges.
• Both Raw Navel Oranges and Boiled All Types Kidney Beans have similar amounts of Vitamin B2 and Vitamin B5 per 5 oz.
• Both Raw Navel Oranges as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Navel Oranges vs Boiled Kidney Beans:

• Raw Navel Oranges have 1.2 times more Calcium and 1.3 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 5.5 times more Copper, 17.1 times more Iron, 3.8 times more Magnesium, 14.8 times more Manganese, 6 times more Phosphorus, 2.4 times more Potassium, more Selenium and 12.5 times more Zinc than Raw Navel Oranges.

Comparison of macro-nutrients per 5 ounces:

• Raw Navel Oranges have 26.6 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.6 times more Energy, 18.9 times more Omega 3, 1.8 times more Carbohydrate, 2.9 times more Fiber and 9.5 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.