Comparing Nutrients in 100 grams Boiled White Beans VS Oranges

Macros Ratio

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

Macro Nutrients

	Boiled White Beans	Oranges	Recommended Dietary Allowance
Energy	4.8% 139kcal	1.62% 47kcal	2900kcal per day for Men 19-50 years
Fat	0.36% 0.35g	0.12% 0.12g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.091g	0.047% 0.015g	32g per day for Men 19-50 years
Omega 3	4.3% 0.069g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	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	19.3% 25g	9.04% 11.8g	130g per day for Men 19-50 years
Sugars	0.47% 0.34g	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	16.6% 6.3g	6.3% 2.4g	38g per day for Men 19-50 years
Protein	17.4% 9.73g	1.68% 0.94g	56g per day for Men 19-50 years

Vitamins

	Boiled White 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	9.83% 0.12mg	7.25% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.54% 0.046mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.88% 0.14mg	1.76% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.6% 0.23mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.15% 0.093mg	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	20.3% 81μg	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	6.27% 0.94mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.9% 3.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Beans	Oranges	Recommended Dietary Allowance
Calcium	9% 90mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	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	46.3% 3.7mg	1.25% 0.1mg	8mg per day for Men 19-50 years
Magnesium	15% 63mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	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	16% 113mg	2% 14mg	700mg per day for Men 19-50 years
Potassium	16.5% 561mg	5.32% 181mg	3400mg per day for Men 19-50 years
Selenium	2.36% 1.3μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	0.4% 6mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	12.5% 1.38mg	0.64% 0.07mg	11mg per day for Men 19-50 years
Water	1.7% 63g	2.34% 86.8g	3700g per day for Men 19-50 years

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

• Boiled White Beans have 1.4 times more Vitamin B1, 1.6 times more Vitamin B6, 2.7 times more Vitamin B9, 5.2 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain more Vitamin A, 2 times more Vitamin B3 and more Vitamin C than Boiled White Beans.
• Both Boiled White Beans and Raw Oranges have similar amounts of Vitamin B2 and Vitamin B5 per 100 g.
• Both Boiled White Beans as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled White Beans vs Oranges:

• Boiled White Beans have 2.3 times more Calcium, 6.4 times more Copper, 37 times more Iron, 6.3 times more Magnesium, 25.4 times more Manganese, 8.1 times more Phosphorus, 3.1 times more Potassium, 2.6 times more Selenium and 19.7 times more Zinc than Raw Oranges.
• While Raw Oranges contain 1.4 times more Water than Boiled White Beans.

Comparison of macro-nutrients per 100 grams:

• Boiled White Beans have 3 times more Energy, 9.9 times more Omega 3, 2.1 times more Carbohydrate, 2.6 times more Fiber and 10.4 times more Protein than Raw Oranges.
• While Raw Oranges contain 27.5 times more Sugars than Boiled White Beans.
• Both Boiled White Beans as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.