Comparing Nutrients in 7 ounces Navel Oranges VS Boiled White Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Boiled White Beans with Salt	27%	2%	71%

Macro Nutrients

	Navel Oranges	Boiled White Beans with Salt	Recommended Dietary Allowance
Energy	3.35% 97kcal	9.5% 276kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	0.97% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	38.3% 49.8g	130g per day for Men 19-50 years
Sugars	23.3% 17g	0.93% 0.67g	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	33% 12.5g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Boiled White Beans with Salt	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	19.5% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	7.02% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	1.74% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	14% 0.18mg	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	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	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	12.4% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.8% 6.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Boiled White Beans with Salt	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	18% 179mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	63.3% 0.57mg	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	92% 7.34mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	29.8% 125mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	55% 1.26mg	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	32% 224mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	32.7% 1113mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	32% 480mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	4.6% 171g	3.4% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Boiled White Beans with Salt per 7 oz

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

Lets compare vitamin content per 7 ounces of Navel Oranges vs Boiled White Beans with Salt:

• 7 ounces of Navel Oranges have 3 times more Vitamin B3 and more Vitamin C than Boiled White Beans with Salt.
• While 7 oz of Boiled White Beans with Salt contain 1.7 times more Vitamin B1, 2.4 times more Vitamin B9, 6.3 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Boiled White Beans with Salt provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin B6 per seven ounces.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• 7 ounces of Boiled White Beans with Salt have insufficient amounts of Vitamin B3 and Vitamin C
• Both Raw Navel Oranges as well as Boiled White Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Boiled White Beans with Salt:

• 7 ounces of Navel Oranges have 1.4 times more Water than Boiled White Beans with Salt.
• While 7 oz of Boiled White Beans with Salt contain 2.1 times more Calcium, 7.4 times more Copper, 28.5 times more Iron, 5.7 times more Magnesium, 21.9 times more Manganese, 4.9 times more Phosphorus, 3.4 times more Potassium, more Selenium, 242 times more Sodium and 17.3 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 25 times more Sugars than Boiled White Beans with Salt.
• While 7 oz of Boiled White Beans with Salt contain 2.8 times more Energy, 7.7 times more Omega 3, 2 times more Carbohydrate, 2.9 times more Fiber and 10.7 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 Boiled White Beans with Salt provide inadequate amounts of Omega 6 in seven ounces.