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

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Boiled Yellow Beans with Salt	25%	7%	68%

Macro Nutrients

	Navel Oranges	Boiled Yellow Beans with Salt	Recommended Dietary Allowance
Energy	3.35% 97kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	1.73% 0.55g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	2.95% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	38.6% 50g	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	54.3% 20.6g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	32.5% 18g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Boiled Yellow 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	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	15.7% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	8.8% 1.4mg	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	19.7% 0.26mg	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	3.97% 3.57mg	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 Yellow Beans with Salt	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	41% 0.37mg	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	61.5% 4.92mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	39.3% 0.9mg	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	52% 363mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	19% 645mg	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% 478mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	4.6% 171g	3.38% 125g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Navel Oranges versus 7 oz of Boiled Yellow 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 Yellow Beans with Salt:

• 7 ounces of Navel Oranges have 32.8 times more Vitamin C than Boiled Yellow Beans with Salt.
• While 7 oz of Boiled Yellow Beans with Salt contain 2.8 times more Vitamin B1, 2 times more Vitamin B2, 1.7 times more Vitamin B3, 1.6 times more Vitamin B6, 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 Yellow Beans with Salt provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Navel Oranges as well as Boiled Yellow 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 Yellow Beans with Salt:

• 7 ounces of Navel Oranges have 1.4 times more Water than Boiled Yellow Beans with Salt.
• While 7 oz of Boiled Yellow Beans with Salt contain 1.4 times more Calcium, 4.8 times more Copper, 19.1 times more Iron, 6.7 times more Magnesium, 15.7 times more Manganese, 8 times more Phosphorus, 2 times more Potassium, more Selenium, 241 times more Sodium and 13.3 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 Yellow Beans with Salt.
• While 7 oz of Boiled Yellow Beans with Salt contain 2.9 times more Energy, 23.6 times more Omega 3, 2 times more Carbohydrate, 4.7 times more Fiber and 10.1 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 Yellow Beans with Salt provide inadequate amounts of Omega 6 in seven ounces.