Comparing Nutrients in 7 ounces Oranges with Peel VS Canned Black Turtle Beans

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Canned Black Turtle Beans	26%	3%	71%

Macro Nutrients

	Oranges with Peel	Canned Black Turtle Beans	Recommended Dietary Allowance
Energy	4.3% 125kcal	6.23% 181kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	7.07% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0.79% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.7% 30.8g	25.3% 33g	130g per day for Men 19-50 years
Sugars	NA	0.63% 0.46g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	23.5% 8.93g	36% 13.7g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	21.4% 12g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Canned Black Turtle Beans	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	7.7% 1.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	8.4% 0.11mg	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	15% 59.5μg	30.3% 121μg	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	157% 141mg	5.95% 5.36mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	8.2% 1.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.8% 4.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Canned Black Turtle Beans	Recommended Dietary Allowance
Calcium	14% 139mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	42.3% 0.38mg	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	20% 1.6mg	47% 3.77mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	16.5% 69.5mg	420mg per day for Men 19-50 years
Manganese	NA	20% 0.46mg	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	6.24% 43.7mg	30.6% 214mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	18% 611mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	51% 762mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.06% 150g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Canned Black Turtle Beans per 7 oz

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

Lets compare vitamin content per 7 ounces of Oranges with Peel vs Canned Black Turtle Beans:

• 7 ounces of Oranges with Peel have 1.8 times more Vitamin B5, 1.7 times more Vitamin B6 and 26.3 times more Vitamin C than Canned Black Turtle Beans.
• While 7 oz of Canned Black Turtle Beans contain 1.4 times more Vitamin B1, 2.4 times more Vitamin B2 and 2 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Canned Black Turtle Beans provide similar amounts of Vitamin B3 per seven ounces.
• Both Raw Oranges with Peel as well as Canned Black Turtle Beans have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Canned Black Turtle Beans:

• 7 ounces of Oranges with Peel have 2 times more Calcium than Canned Black Turtle Beans.
• While 7 oz of Canned Black Turtle Beans contain 3.4 times more Copper, 2.4 times more Iron, 2.5 times more Magnesium, 4.9 times more Phosphorus, 1.6 times more Potassium, 1.9 times more Selenium, 192 times more Sodium and 4.9 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Canned Black Turtle Beans contain similar levels of Water per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Canned Black Turtle Beans contain 1.4 times more Energy, 3.6 times more Omega 3, 1.5 times more Fiber and 4.6 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Canned Black Turtle Beans offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3
• Both Raw Oranges with Peel as well as Canned Black Turtle Beans provide inadequate amounts of Omega 6 in seven ounces.