Comparing Nutrients in 7 ounces Florida Oranges VS Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Navy Beans	26%	4%	70%

Macro Nutrients

	Florida Oranges	Navy Beans	Recommended Dietary Allowance
Energy	3.15% 91kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	3.07% 2.98g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	66.7% 1.07g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	3.9% 0.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	93% 121g	130g per day for Men 19-50 years
Sugars	25% 18g	10.6% 7.7g	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	0% 0g	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	% 0.42g	g per day for Men 19-50 years
Sucrose	NA	% 6.6g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	80% 30.4g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	79% 44.3g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Navy Beans	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	128% 1.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	27% 4.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	29.5% 1.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	65.3% 0.85mg	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	8.43% 33.7μg	181% 722μg	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	99% 89.3mg	NA	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	2.4% 0.36mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Navy Beans	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	29% 292mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	184% 1.66mg	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	136% 11mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	82.7% 347mg	420mg per day for Men 19-50 years
Manganese	2.07% 0.048mg	122% 2.8mg	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	3.4% 24mg	115% 808mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	69% 2352mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	39.7% 22μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	66% 7.24mg	11mg per day for Men 19-50 years
Water	4.67% 173g	0.65% 24g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Navy Beans per 7 oz

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

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

• 7 oz of Raw Navy Beans contain 7.8 times more Vitamin B1, 4.1 times more Vitamin B2, 5.5 times more Vitamin B3, 3 times more Vitamin B5, 8.4 times more Vitamin B6, 21.4 times more Vitamin B9 and more Vitamin K than Raw Florida Oranges.
• 7 ounces of Florida Oranges have insufficient amounts of Vitamin K
• Both Raw Florida Oranges as well as Raw Navy Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Florida Oranges vs Navy Beans:

• 7 ounces of Florida Oranges have 7.2 times more Water than Navy Beans.
• While 7 oz of Raw Navy Beans contain 3.4 times more Calcium, 21.4 times more Copper, 61 times more Iron, 17.5 times more Magnesium, 59.1 times more Manganese, 33.9 times more Phosphorus, 7 times more Potassium, 22 times more Selenium and 45.6 times more Zinc than Raw Florida Oranges.
• 7 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Florida Oranges have 2.4 times more Sugars than Navy Beans.
• While 7 oz of Raw Navy Beans contain 7.3 times more Energy, 48.9 times more Omega 3, 5.3 times more Carbohydrate, 6.4 times more Fiber and 31.9 times more Protein than Raw Florida Oranges.
• 7 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Florida Oranges as well as Raw Navy Beans provide inadequate amounts of Omega 6 in seven ounces.