Comparing Nutrients in 7 ounces Navel Oranges VS Sprouted Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Sprouted Kidney Beans	45%	12%	43%

Macro Nutrients

	Navel Oranges	Sprouted Kidney Beans	Recommended Dietary Allowance
Energy	3.35% 97kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	1.25% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	6.26% 8.14g	130g per day for Men 19-50 years
Sugars	23.3% 17g	NA	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	NA	38g per day for Men 19-50 years
Protein	3.22% 1.8g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Sprouted Kidney 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	61% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	38% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	36.2% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	13% 0.17mg	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	29.3% 117μg	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	85.3% 76.8mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Sprouted Kidney Beans	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	35% 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	3.22% 0.26mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	15.7% 0.36mg	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	10.5% 73.4mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	11% 371mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Sprouted Kidney Beans per 7 oz

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

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

• 7 ounces of Navel Oranges have 1.5 times more Vitamin C than Sprouted Kidney Beans.
• While 7 oz of Raw Sprouted Kidney Beans contain 5.4 times more Vitamin B1, 4.9 times more Vitamin B2, 6.9 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.7 times more Vitamin B9 than Raw Navel Oranges.
• Both Navel Oranges and Sprouted Kidney Beans provide similar amounts of Vitamin B6 per seven ounces.
• Both Raw Navel Oranges as well as Raw Sprouted Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Sprouted Kidney Beans:

• 7 ounces of Navel Oranges have 2.5 times more Calcium than Sprouted Kidney Beans.
• While 7 oz of Raw Sprouted Kidney Beans contain 4.1 times more Copper, 6.2 times more Iron, 1.9 times more Magnesium, 6.3 times more Manganese, 1.6 times more Phosphorus and 5 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Sprouted Kidney Beans contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 7 ounces of Sprouted Kidney Beans lack sufficient amounts of Calcium
• Both Raw Navel Oranges as well as Raw Sprouted Kidney Beans lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 3.1 times more Carbohydrate than Sprouted Kidney Beans.
• While 7 oz of Raw Sprouted Kidney Beans contain 18.8 times more Omega 3 and 4.6 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Omega 3 and Protein
• Both Raw Navel Oranges as well as Raw Sprouted Kidney Beans provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Navel Oranges VS Sprouted Kidney Beans

What are the health benefits of Navel Oranges compared to Sprouted Kidney Beans?

Navel oranges are a great source of vitamin C, fiber, and antioxidants which can support immune function, skin health, and digestion. Sprouted kidney beans are high in protein, fiber, and essential nutrients like iron and folate, which can support muscle growth, blood health, and overall energy levels. Both foods offer unique health benefits and can be part of a balanced vegan diet.

Can I lose weight easier by eating more Navel Oranges or Sprouted Kidney Beans?

Both navel oranges and sprouted kidney beans can be beneficial for weight loss due to their high fiber content and low calorie density. However, in terms of weight loss, sprouted kidney beans may be more effective as they are higher in protein and fiber, which can help you feel fuller for longer and support muscle growth. Incorporating a variety of fruits, vegetables, legumes, and whole grains into your diet is key for sustainable weight loss.

Should I eat more Navel Oranges or more Sprouted Kidney Beans to gain more muscles while training consistently?

To gain more muscle while training consistently, it is important to consume a variety of protein sources. Both Navel Oranges and Sprouted Kidney Beans are nutritious foods, but for muscle building, Sprouted Kidney Beans would be a better choice as they are a good source of plant-based protein. Incorporating a variety of plant-based protein sources such as beans, lentils, tofu, tempeh, and nuts into your diet can help support muscle growth and recovery.

What is the environmental impact of producing Navel Oranges compared to Sprouted Kidney Beans?

Producing Navel Oranges generally has a higher environmental impact compared to Sprouted Kidney Beans. Oranges require more water, land, and energy to grow, harvest, and transport. Additionally, the use of pesticides and fertilizers in orange cultivation can contribute to water pollution and soil degradation. On the other hand, beans, like Sprouted Kidney Beans, are nitrogen-fixing plants that can improve soil health and require less water and energy to grow. Overall, choosing beans over oranges can help reduce environmental impact.