Comparing Nutrients in 7 ounces Navel Oranges VS Cooked Frozen Young Pinto Beans

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cooked Frozen Young Pinto Beans	23%	3%	74%

Macro Nutrients

	Navel Oranges	Cooked Frozen Young Pinto Beans	Recommended Dietary Allowance
Energy	3.35% 97kcal	11% 321kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.36% 0.12g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	1.16% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	47% 61.3g	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	28.2% 10.7g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	33% 18.5g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cooked Frozen Young Pinto Beans	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	45.3% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	16.5% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	7.84% 1.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	29.6% 0.38mg	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	17% 67.5μg	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	130% 117mg	1.54% 1.4mg	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	Cooked Frozen Young Pinto Beans	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	19.4% 0.17mg	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	67.2% 5.38mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	42.5% 0.98mg	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	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	37.7% 1282mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	11% 165mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	12.4% 1.37mg	11mg per day for Men 19-50 years
Water	4.6% 171g	3.1% 115g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Cooked Frozen Young Pinto Beans per 7 oz

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

Lets compare vitamin content per 7 ounces of Navel Oranges vs Cooked Frozen Young Pinto Beans:

• 7 ounces of Navel Oranges have 84.4 times more Vitamin C than Cooked Frozen Young Pinto Beans.
• While 7 oz of Boiled and Drained Frozen Young Pinto Beans contain 4 times more Vitamin B1, 2.1 times more Vitamin B2, 1.5 times more Vitamin B3 and 2.5 times more Vitamin B6 than Raw Navel Oranges.
• Both Navel Oranges and Cooked Frozen Young Pinto Beans provide similar amounts of Vitamin B5 and Vitamin B9 per seven ounces.
• 7 ounces of Cooked Frozen Young Pinto Beans have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Boiled and Drained Frozen Young Pinto Beans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Cooked Frozen Young Pinto Beans:

• 7 ounces of Navel Oranges have 1.5 times more Water than Cooked Frozen Young Pinto Beans.
• While 7 oz of Boiled and Drained Frozen Young Pinto Beans contain 2.3 times more Copper, 20.8 times more Iron, 4.9 times more Magnesium, 17 times more Manganese, 4.3 times more Phosphorus, 3.9 times more Potassium, more Selenium, 83 times more Sodium and 8.6 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Cooked Frozen Young Pinto Beans contain similar levels of Calcium per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled and Drained Frozen Young Pinto Beans contain 3.3 times more Energy, 19.7 times more Omega 3, 2.5 times more Carbohydrate, 2.5 times more Fiber and 10.2 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 Boiled and Drained Frozen Young Pinto Beans provide inadequate amounts of Omega 6 in seven ounces.