Comparing Nutrients in 7 ounces Valencia Oranges VS Canned Great Northern Beans

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Canned Great Northern Beans	25%	3%	72%

Macro Nutrients

	Valencia Oranges	Canned Great Northern Beans	Recommended Dietary Allowance
Energy	3.35% 97kcal	7.8% 226kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.8% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	1.04% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.6g	32% 41.7g	130g per day for Men 19-50 years
Sugars	NA	3.86% 2.8g	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	13% 4.96g	25.6% 9.72g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	26% 14.6g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Canned Great Northern Beans	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	23.6% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	16% 0.21mg	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	19.3% 77.4μg	40% 161μg	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	107% 96mg	2.87% 2.58mg	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	10.5% 1.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Canned Great Northern Beans	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	35.3% 0.32mg	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	2.23% 0.18mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	24% 101mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	35.2% 0.81mg	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	4.8% 33.7mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	20.5% 697mg	3400mg per day for Men 19-50 years
Selenium	NA	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	49% 734mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	4.63% 171g	3.75% 139g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Canned Great Northern Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Valencia Oranges versus 7 oz of Canned Great Northern Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Valencia Oranges vs Canned Great Northern Beans:

• 7 ounces of Valencia Oranges have 37.3 times more Vitamin C than Canned Great Northern Beans.
• While 7 oz of Canned Great Northern Beans contain 1.6 times more Vitamin B1, 1.5 times more Vitamin B2, 1.7 times more Vitamin B3, 1.7 times more Vitamin B6 and 2.1 times more Vitamin B9 than Raw Valencia Oranges.
• Both Valencia Oranges and Canned Great Northern Beans provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Valencia Oranges have insufficient amounts of Vitamin B3
• 7 ounces of Canned Great Northern Beans have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Canned Great Northern Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Valencia Oranges vs Canned Great Northern Beans:

• 7 ounces of Valencia Oranges have 1.2 times more Water than Canned Great Northern Beans.
• While 7 oz of Canned Great Northern Beans contain 1.3 times more Calcium, 4.3 times more Copper, 17.4 times more Iron, 5.1 times more Magnesium, 17.7 times more Manganese, 8 times more Phosphorus, 2 times more Potassium, more Sodium and 10.8 times more Zinc than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Canned Great Northern Beans contain 2.3 times more Energy, 4.5 times more Omega 3, 1.8 times more Carbohydrate, 2 times more Fiber and 7.1 times more Protein than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Valencia Oranges as well as Canned Great Northern Beans provide inadequate amounts of Omega 6 in seven ounces.