Comparing Nutrients in 7 ounces Cooked Chili Beans, Barbecue, Ranch Style VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Cooked Chili Beans, Barbecue, Ranch Style	21%	9%	70%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Cooked Chili Beans, Barbecue, Ranch Style	Navel Oranges	Recommended Dietary Allowance
Energy	6.64% 192kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.9% 0.29g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	2.52% 0.43g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.8% 33.5g	19% 25g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	23.3% 17g	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	6.16% 4.47g	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	% 3.9g	g per day for Men 19-50 years
Sucrose	NA	% 8.5g	g per day for Men 19-50 years
Fiber	22% 8.33g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	17.7% 9.92g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Chili Beans, Barbecue, Ranch Style	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.47% 0.71mg	5.27% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.2% 0.54mg	12% 0.16mg	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	13% 51.6μg	17% 67.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.83% 0.02μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.75% 3.37mg	130% 117mg	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	2.78% 0.42mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chili Beans, Barbecue, Ranch Style	Navel Oranges	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	55.6% 0.5mg	8.6% 0.077mg	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	46% 3.7mg	3.22% 0.26mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	NA	2.5% 0.058mg	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	43.7% 306mg	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	26.3% 893mg	9.7% 329mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	96% 1439mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	4.05% 150g	4.6% 171g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chili Beans, Barbecue, Ranch Style VS Navel Oranges per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Chili Beans, Barbecue, Ranch Style versus 7 oz of Navel Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Chili Beans, Barbecue, Ranch Style vs Navel Oranges:

• 7 ounces of Cooked Chili Beans, Barbecue, Ranch Style have 2.9 times more Vitamin B2 and 3.4 times more Vitamin B6 than Navel Oranges.
• While 7 oz of Raw Navel Oranges contain 1.7 times more Vitamin B1, 1.3 times more Vitamin B9 and 34.8 times more Vitamin C than Cooked Chili Beans, Barbecue, Ranch Style.
• Both Cooked Chili Beans, Barbecue, Ranch Style and Navel Oranges provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Cooked Chili Beans, Barbecue, Ranch Style have insufficient amounts of Vitamin C
• Both Cooked Chili Beans, Barbecue, Ranch Style as well as Raw Navel Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Cooked Chili Beans, Barbecue, Ranch Style vs Navel Oranges:

• 7 ounces of Cooked Chili Beans, Barbecue, Ranch Style have 6.5 times more Copper, 14.3 times more Iron, 4.1 times more Magnesium, 6.7 times more Phosphorus, 2.7 times more Potassium, more Selenium, 725 times more Sodium and 25 times more Zinc than Navel Oranges.
• While 7 oz of Raw Navel Oranges contain 1.4 times more Calcium than Cooked Chili Beans, Barbecue, Ranch Style.
• Both Cooked Chili Beans, Barbecue, Ranch Style and Navel Oranges contain similar levels of Water per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Chili Beans, Barbecue, Ranch Style have 2 times more Energy, 37.7 times more Omega 3, 1.3 times more Carbohydrate, 1.9 times more Fiber and 5.5 times more Protein than Navel Oranges.
• While 7 oz of Raw Navel Oranges contain 1.6 times more Sugars than Cooked Chili Beans, Barbecue, Ranch Style.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3 and Protein
• Both Cooked Chili Beans, Barbecue, Ranch Style as well as Raw Navel Oranges provide inadequate amounts of Omega 6 in seven ounces.