Comparing Nutrients in 5 ounces Navel Oranges VS Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Kidney Beans	28%	2%	70%

Macro Nutrients

	Navel Oranges	Kidney Beans	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	16.3% 472kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	1.2% 1.18g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	24.7% 0.4g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	1.5% 0.25g	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	65.4% 85g	130g per day for Men 19-50 years
Sugars	16.6% 12g	4.36% 3.16g	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	93% 35.3g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	59.7% 33.4g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	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	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	43.3% 0.56mg	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	140% 558μg	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	7.1% 6.38mg	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	22.4% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Kidney Beans	Recommended Dietary Allowance
Calcium	6.1% 61mg	20.3% 203mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	151% 1.36mg	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	145% 11.6mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	47.2% 198mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	63% 1.45mg	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	82.4% 577mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	58.6% 1993mg	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	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	36% 3.95mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.45% 16.7g	3700g per day for Men 19-50 years

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

• Raw Navel Oranges have more Vitamin A and 13.1 times more Vitamin C than Raw All Types Kidney Beans.
• While Raw All Types Kidney Beans contain 7.8 times more Vitamin B1, 4.3 times more Vitamin B2, 4.8 times more Vitamin B3, 3 times more Vitamin B5, 5 times more Vitamin B6, 11.6 times more Vitamin B9, 1.5 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Raw 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 Kidney Beans:

• Raw Navel Oranges have 7.3 times more Water than Raw All Types Kidney Beans.
• While Raw All Types Kidney Beans contain 3.3 times more Calcium, 24.6 times more Copper, 63.1 times more Iron, 12.7 times more Magnesium, 35.2 times more Manganese, 17.7 times more Phosphorus, 8.5 times more Potassium, more Selenium, 24 times more Sodium and 34.9 times more Zinc than Raw Navel Oranges.

Comparison of macro-nutrients per 5 ounces:

• Raw Navel Oranges have 3.8 times more Sugars than Raw All Types Kidney Beans.
• While Raw All Types Kidney Beans contain 6.8 times more Energy, 31 times more Omega 3, 7.7 times more Omega 6, 4.8 times more Carbohydrate, 11.3 times more Fiber and 25.9 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Raw All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.