Comparing Nutrients in 100 grams Black Beans VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Black Beans	25%	4%	71%
Oranges	7%	2%	91%

Macro Nutrients

	Black Beans	Oranges	Recommended Dietary Allowance
Energy	11.8% 341kcal	1.62% 47kcal	2900kcal per day for Men 19-50 years
Fat	1.46% 1.42g	0.12% 0.12g	97g per day for Men 19-50 years
Saturated Fat	1.14% 0.37g	0.047% 0.015g	32g per day for Men 19-50 years
Omega 3	17.4% 0.28g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	1.95% 0.33g	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62.4g	9.04% 11.8g	130g per day for Men 19-50 years
Sugars	2.92% 2.12g	13% 9.35g	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	40.8% 15.5g	6.3% 2.4g	38g per day for Men 19-50 years
Protein	38.6% 21.6g	1.68% 0.94g	56g per day for Men 19-50 years

Vitamins

	Black Beans	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.22% 11μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	7.25% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.19mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.2% 1.96mg	1.76% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	4.6% 0.06mg	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	111% 444μg	7.5% 30μg	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	59% 53.2mg	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	1.4% 0.21mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.67% 5.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Beans	Oranges	Recommended Dietary Allowance
Calcium	12.3% 123mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	5% 0.045mg	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	62.8% 5mg	1.25% 0.1mg	8mg per day for Men 19-50 years
Magnesium	40.7% 171mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	46% 1.06mg	1.1% 0.025mg	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	50.3% 352mg	2% 14mg	700mg per day for Men 19-50 years
Potassium	43.6% 1483mg	5.32% 181mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	33% 3.65mg	0.64% 0.07mg	11mg per day for Men 19-50 years
Water	0.3% 11g	2.34% 86.8g	3700g per day for Men 19-50 years

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

• Raw Black Beans have 10.3 times more Vitamin B1, 4.8 times more Vitamin B2, 6.9 times more Vitamin B3, 3.6 times more Vitamin B5, 4.8 times more Vitamin B6, 14.8 times more Vitamin B9 and more Vitamin K than Raw Oranges.
• While Raw Oranges contain more Vitamin A and more Vitamin C than Raw Black Beans.
• Both Raw Black Beans and Raw Oranges have similar amounts of Vitamin E per 100 g.
• Both Raw Black Beans as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Black Beans vs Oranges:

• Raw Black Beans have 3.1 times more Calcium, 18.7 times more Copper, 50.2 times more Iron, 17.1 times more Magnesium, 42.4 times more Manganese, 25.1 times more Phosphorus, 8.2 times more Potassium, 6.4 times more Selenium and 52.1 times more Zinc than Raw Oranges.
• While Raw Oranges contain 7.9 times more Water than Raw Black Beans.

Comparison of macro-nutrients per 100 grams:

• Raw Black Beans have 7.3 times more Energy, 11.8 times more Fat, 24.4 times more Saturated Fat, 39.7 times more Omega 3, 18.4 times more Omega 6, 5.3 times more Carbohydrate, 6.5 times more Fiber and 23 times more Protein than Raw Oranges.
• While Raw Oranges contain 4.4 times more Sugars than Raw Black Beans.
• Both Raw Black Beans as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.