Comparing Nutrients in 7 ounces Navel Oranges VS Black Beans

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Black Beans	25%	4%	71%

Macro Nutrients

	Navel Oranges	Black Beans	Recommended Dietary Allowance
Energy	3.35% 97kcal	23.3% 677kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	2.27% 0.73g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	34.5% 0.55g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	3.88% 0.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	95% 124g	130g per day for Men 19-50 years
Sugars	23.3% 17g	5.8% 4.2g	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	6.16% 4.47g	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	% 3.9g	NA	g per day for Men 19-50 years
Sucrose	% 8.5g	NA	g per day for Men 19-50 years
Fiber	11.5% 4.37g	81% 30.8g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	76.5% 43g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Black 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	11.2% 0.13mg	149% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	29.5% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	24.2% 3.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	35.7% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	43.7% 0.57mg	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	17% 67.5μg	220% 881μg	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	130% 117mg	0% 0mg	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% 0.3mg	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Black Beans	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	24.4% 244mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	185% 1.67mg	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	3.22% 0.26mg	125% 9.96mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	80.8% 339mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	91% 2.1mg	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	6.52% 45.6mg	100% 699mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	86.6% 2943mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	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	4.6% 171g	0.59% 22g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Black Beans per 7 oz

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

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

• 7 ounces of Navel Oranges have more Vitamin C than Black Beans.
• While 7 oz of Raw Black Beans contain 13.2 times more Vitamin B1, 3.8 times more Vitamin B2, 4.6 times more Vitamin B3, 3.4 times more Vitamin B5, 3.6 times more Vitamin B6, 13.1 times more Vitamin B9 and more Vitamin K than Raw Navel Oranges.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin K
• 7 ounces of Black Beans have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Raw Black Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Black Beans:

• 7 ounces of Navel Oranges have 7.8 times more Water than Black Beans.
• While 7 oz of Raw Black Beans contain 2.9 times more Calcium, 21.6 times more Copper, 38.6 times more Iron, 15.5 times more Magnesium, 36.6 times more Manganese, 15.3 times more Phosphorus, 8.9 times more Potassium, more Selenium and 45.6 times more Zinc than Raw Navel Oranges.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 4 times more Sugars than Black Beans.
• While 7 oz of Raw Black Beans contain 7 times more Energy, 30.9 times more Omega 3, 5 times more Carbohydrate, 7 times more Fiber and 23.7 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Navel Oranges as well as Raw Black Beans provide inadequate amounts of Omega 6 in seven ounces.