Comparing Nutrients in 7 ounces Navy Beans VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Navy Beans	26%	4%	70%
Oranges	7%	2%	91%

Macro Nutrients

	Navy Beans	Oranges	Recommended Dietary Allowance
Energy	23% 669kcal	3.2% 93kcal	2900kcal per day for Men 19-50 years
Fat	3.07% 2.98g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	66.7% 1.07g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	3.9% 0.66g	0.21% 0.036g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	18% 23.3g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	25.6% 18.6g	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	0% 0g	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	% 0.42g	NA	g per day for Men 19-50 years
Sucrose	% 6.6g	NA	g per day for Men 19-50 years
Fiber	80% 30.4g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	79% 44.3g	3.33% 1.87g	56g per day for Men 19-50 years

Vitamins

	Navy Beans	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	128% 1.54mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	3.5% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.5% 1.48mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.3% 0.85mg	9.16% 0.12mg	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	181% 722μg	15% 59.5μg	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	NA	117% 106mg	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	0.26% 0.04mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.13% 4.96μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navy Beans	Oranges	Recommended Dietary Allowance
Calcium	29% 292mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	184% 1.66mg	9.92% 0.089mg	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	136% 11mg	2.5% 0.2mg	8mg per day for Men 19-50 years
Magnesium	82.7% 347mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	2.16% 0.05mg	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	115% 808mg	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	69% 2352mg	10.6% 359mg	3400mg per day for Men 19-50 years
Selenium	39.7% 22μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	66% 7.24mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	0.65% 24g	4.65% 172g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Navy Beans vs Oranges:

• Raw Navy Beans have 8.9 times more Vitamin B1, 4.1 times more Vitamin B2, 7.8 times more Vitamin B3, 3 times more Vitamin B5, 7.1 times more Vitamin B6, 12.1 times more Vitamin B9 and more Vitamin K than Raw Oranges.
• While Raw Oranges contain more Vitamin A and 9 times more Vitamin E than Raw Navy Beans.
• Both Raw Navy Beans as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Navy Beans vs Oranges:

• Raw Navy Beans have 3.7 times more Calcium, 18.5 times more Copper, 54.9 times more Iron, 17.5 times more Magnesium, 56.7 times more Manganese, 29.1 times more Phosphorus, 6.5 times more Potassium, 22 times more Selenium and 52.1 times more Zinc than Raw Oranges.
• While Raw Oranges contain 7.2 times more Water than Raw Navy Beans.

Comparison of macro-nutrients per 7 ounces:

• Raw Navy Beans have 7.2 times more Energy, 12.5 times more Fat, 76.9 times more Omega 3, 18.6 times more Omega 6, 5.2 times more Carbohydrate, 6.4 times more Fiber and 23.8 times more Protein than Raw Oranges.
• While Raw Oranges contain 2.4 times more Sugars than Raw Navy Beans.
• Both Raw Navy Beans as well as Raw Oranges have insufficient amounts of Glucose and Sucrose in 7 oz.