Comparing Nutrients in 100 grams Boiled Black Beans VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Boiled Black Beans	26%	4%	70%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Boiled Black Beans	Navel Oranges	Recommended Dietary Allowance
Energy	4.55% 132kcal	1.7% 49kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	0.15% 0.15g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.053% 0.017g	32g per day for Men 19-50 years
Omega 3	6.56% 0.11g	0.56% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.74% 0.13g	0.14% 0.023g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.2% 23.7g	9.65% 12.5g	130g per day for Men 19-50 years
Sugars	0.44% 0.32g	11.7% 8.5g	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	3.1% 2.25g	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	% 1.97g	g per day for Men 19-50 years
Sucrose	NA	% 4.3g	g per day for Men 19-50 years
Fiber	23% 8.7g	5.8% 2.2g	38g per day for Men 19-50 years
Protein	16% 8.86g	1.63% 0.91g	56g per day for Men 19-50 years

Vitamins

	Boiled Black Beans	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.33% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.3% 0.24mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.54% 0.059mg	3.92% 0.051mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.16% 0.51mg	2.66% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.84% 0.24mg	5.22% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.3% 0.069mg	6.08% 0.079mg	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	37.3% 149μg	8.5% 34μg	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	0% 0mg	65.7% 59mg	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	5.8% 0.87mg	1% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.75% 3.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Black Beans	Navel Oranges	Recommended Dietary Allowance
Calcium	2.7% 27mg	4.3% 43mg	1000mg per day for Men 19-50 years
Copper	23.2% 0.21mg	4.33% 0.039mg	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	26.3% 2.1mg	1.63% 0.13mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	19.3% 0.44mg	1.26% 0.029mg	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	20% 140mg	3.3% 23mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	4.9% 166mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	10% 1.12mg	0.73% 0.08mg	11mg per day for Men 19-50 years
Water	1.78% 65.7g	2.32% 86g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Black Beans vs Navel Oranges:

• Boiled Black Beans have 3.6 times more Vitamin B1, 4.4 times more Vitamin B9, 5.8 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain more Vitamin A and more Vitamin C than Boiled Black Beans.
• Both Boiled Black Beans and Raw Navel Oranges have similar amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per 100 g.
• Both Boiled Black Beans as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Black Beans vs Navel Oranges:

• Boiled Black Beans have 5.4 times more Copper, 16.2 times more Iron, 6.4 times more Magnesium, 15.3 times more Manganese, 6.1 times more Phosphorus, 2.1 times more Potassium, more Selenium and 14 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.6 times more Calcium and 1.3 times more Water than Boiled Black Beans.

Comparison of macro-nutrients per 100 grams:

• Boiled Black Beans have 2.7 times more Energy, 11.7 times more Omega 3, 1.9 times more Carbohydrate, 4 times more Fiber and 9.7 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 26.6 times more Sugars than Boiled Black Beans.
• Both Boiled Black Beans as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.