Comparing Nutrients in 5 ounces Oranges with Peel VS Canned Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Canned Navy Beans	26%	3%	71%

Macro Nutrients

	Oranges with Peel	Canned Navy Beans	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	5.52% 160kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.63% 0.61g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	7.53% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	0.84% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	22.3% 29g	130g per day for Men 19-50 years
Sugars	NA	0.55% 0.4g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	16.8% 6.38g	19% 7.23g	38g per day for Men 19-50 years
Protein	3.3% 1.84g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Canned Navy Beans	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	4.3% 0.69mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.36% 0.47mg	4.88% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	11.2% 0.15mg	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	10.6% 42.5μg	22% 88μg	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	112% 101mg	1.1% 0.99mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	7.37% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.43% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Canned Navy Beans	Recommended Dietary Allowance
Calcium	9.92% 99mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	32.8% 0.29mg	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	14% 1.13mg	32.8% 2.62mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	16% 66.6mg	420mg per day for Men 19-50 years
Manganese	NA	23% 0.53mg	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	4.45% 31mg	27% 190mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	12% 408mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	15% 8.22μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	31.8% 476mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	9.92% 1.1mg	11mg per day for Men 19-50 years
Water	3.15% 117g	2.7% 100g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Canned Navy Beans per 5 oz

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

Lets compare vitamin content per 5 ounces of Oranges with Peel vs Canned Navy Beans:

• 5 ounces of Oranges with Peel have 1.9 times more Vitamin B5 and 101.4 times more Vitamin C than Canned Navy Beans.
• While 5 oz of Canned Navy Beans contain 1.4 times more Vitamin B1 and 2.1 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Canned Navy Beans provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per five ounces.
• 5 ounces of Canned Navy Beans have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Canned Navy Beans have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Oranges with Peel vs Canned Navy Beans:

• 5 ounces of Oranges with Peel have 1.5 times more Calcium than Canned Navy Beans.
• While 5 oz of Canned Navy Beans contain 3.6 times more Copper, 2.3 times more Iron, 3.4 times more Magnesium, 6.1 times more Phosphorus, 1.5 times more Potassium, 8.3 times more Selenium, 168 times more Sodium and 7 times more Zinc than Raw Oranges with Peel .
• 5 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Canned Navy Beans contain 1.8 times more Energy, 5.3 times more Omega 3, 1.3 times more Carbohydrate and 5.8 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Canned Navy Beans offer comparable quantities of Fiber per five ounces.
• 5 ounces of Oranges with Peel provide inadequate amounts of Omega 3
• Both Raw Oranges with Peel as well as Canned Navy Beans provide inadequate amounts of Omega 6 in five ounces.