Comparing Nutrients in 7 ounces Sprouted Navy Beans VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Sprouted Navy Beans	30%	8%	62%
Oranges	7%	2%	91%

Macro Nutrients

	Sprouted Navy Beans	Oranges	Recommended Dietary Allowance
Energy	4.6% 133kcal	3.2% 93kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	32.2% 0.52g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	0.21% 0.036g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	18% 23.3g	130g per day for Men 19-50 years
Sugars	NA	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	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	NA	12.5% 4.76g	38g per day for Men 19-50 years
Protein	21.8% 12.2g	3.33% 1.87g	56g per day for Men 19-50 years

Vitamins

	Sprouted 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	64.5% 0.77mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	3.5% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.7% 1.64mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	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	65.5% 262μg	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	41.5% 37.3mg	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	NA	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Navy Beans	Oranges	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	78.5% 0.71mg	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	48% 3.83mg	2.5% 0.2mg	8mg per day for Men 19-50 years
Magnesium	47.7% 200mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	35.2% 0.81mg	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	28.3% 198mg	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	18% 609mg	10.6% 359mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.8mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	16% 1.77mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	4.25% 157g	4.65% 172g	3700g per day for Men 19-50 years

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

• Raw Sprouted Navy Beans have 4.5 times more Vitamin B1, 5.4 times more Vitamin B2, 4.3 times more Vitamin B3, 3.3 times more Vitamin B5, 3.2 times more Vitamin B6 and 4.4 times more Vitamin B9 than Raw Oranges.
• While Raw Oranges contain more Vitamin A and 2.8 times more Vitamin C than Raw Sprouted Navy Beans.
• Both Raw Sprouted 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 Sprouted Navy Beans vs Oranges:

• Raw Sprouted Navy Beans have 7.9 times more Copper, 19.3 times more Iron, 10.1 times more Magnesium, 16.3 times more Manganese, 7.1 times more Phosphorus, 1.7 times more Potassium and 12.7 times more Zinc than Raw Oranges.
• While Raw Oranges contain 2.7 times more Calcium than Raw Sprouted Navy Beans.
• Both Raw Sprouted Navy Beans and Raw Oranges have similar amounts of Selenium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Sprouted Navy Beans have 1.4 times more Energy, 37.1 times more Omega 3 and 6.5 times more Protein than Raw Oranges.
• Both Raw Sprouted Navy Beans and Raw Oranges have similar amounts of Carbohydrate per 7 oz.
• Both Raw Sprouted Navy Beans as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.