Comparing Nutrients in 100 calories Boiled Navy Beans with Salt VS Navel Oranges

Weight per 100 calories

• Boiled Navy Beans with Salt: 71.4g
• Navel Oranges: 204g

Boiled Navy Beans with Salt have 2.9 times more energy per 100g than Navel Oranges. It has average energy density when compared to other foods. Raw Navel Oranges having low energy density.

Discover which food has more nutrients per 100 calories - Boiled Navy Beans with Salt or Navel Oranges?

Macros Ratio

	Protein	Fat	Carbs
Boiled Navy Beans with Salt	23%	4%	73%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Boiled Navy Beans with Salt	Navel Oranges	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.46% 0.44g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	0.071% 0.023g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	4% 0.064g	1.15% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	0.28% 0.047g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.6g	19.7% 25.6g	130g per day for Men 19-50 years
Sugars	0.36% 0.26g	24% 17.3g	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	0% 0g	6.33% 4.6g	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	% 0g	% 4.02g	g per day for Men 19-50 years
Sucrose	% 0.26g	% 8.73g	g per day for Men 19-50 years
Fiber	19.7% 7.5g	12% 4.5g	38g per day for Men 19-50 years
Protein	10.5% 5.88g	3.3% 1.86g	56g per day for Men 19-50 years

Vitamins

	Boiled Navy Beans with Salt	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.72% 24.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.63% 0.047mg	8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.9% 0.46mg	5.42% 0.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.8% 0.19mg	10.7% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.6% 0.099mg	12.4% 0.16mg	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	25% 100μg	17.3% 69.4μg	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	0.71% 0.64mg	134% 121mg	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	0.048% 0.007mg	2.04% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.36% 0.43μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Navy Beans with Salt	Navel Oranges	Recommended Dietary Allowance
Calcium	4.93% 49.3mg	8.78% 87.8mg	1000mg per day for Men 19-50 years
Copper	16.7% 0.15mg	8.84% 0.08mg	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	21% 1.7mg	3.3% 0.27mg	8mg per day for Men 19-50 years
Magnesium	9% 38mg	5.34% 22.4mg	420mg per day for Men 19-50 years
Manganese	16.4% 0.38mg	2.57% 0.059mg	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	14.7% 103mg	6.7% 47mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	9.96% 339mg	3400mg per day for Men 19-50 years
Selenium	3.77% 2.07μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	11.3% 169mg	0.14% 2.04mg	1500mg per day for Men 19-50 years
Zinc	6.7% 0.74mg	1.5% 0.16mg	11mg per day for Men 19-50 years
Water	1.23% 45.6g	4.74% 175g	3700g per day for Men 19-50 years

Boiled Navy Beans With Salt VS Navel Oranges Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled Navy Beans with Salt or Navel Oranges?

Lets compare vitamin content per 100 calories of Boiled Navy Beans with Salt vs Navel Oranges:

• 100 calories of Boiled Navy Beans with Salt have 1.2 times more Vitamin B1 and 1.4 times more Vitamin B9 than Navel Oranges.
• While 100 kcal of Raw Navel Oranges contain more Vitamin A, 2.2 times more Vitamin B2, 1.9 times more Vitamin B3, 2.8 times more Vitamin B5, 1.6 times more Vitamin B6, 187.6 times more Vitamin C and 42.9 times more Vitamin E than Boiled Navy Beans with Salt.
• 100 calories of Boiled Navy Beans with Salt have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Boiled Navy Beans with Salt as well as Raw Navel Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Boiled Navy Beans with Salt vs Navel Oranges:

• 100 calories of Boiled Navy Beans with Salt have 1.9 times more Copper, 6.4 times more Iron, 1.7 times more Magnesium, 6.4 times more Manganese, 2.2 times more Phosphorus, more Selenium, 83 times more Sodium and 4.5 times more Zinc than Navel Oranges.
• While 100 kcal of Raw Navel Oranges contain 1.8 times more Calcium and 3.8 times more Water than Boiled Navy Beans with Salt.
• Both Boiled Navy Beans with Salt and Navel Oranges contain similar levels of Potassium per 100 calories.
• 100 calories of Navel Oranges lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled Navy Beans with Salt have 3.5 times more Omega 3, 1.7 times more Fiber and 3.2 times more Protein than Navel Oranges.
• While 100 kcal of Raw Navel Oranges contain 1.4 times more Carbohydrate, 65.6 times more Sugars and more Fructose than Boiled Navy Beans with Salt.
• Both Boiled Navy Beans with Salt and Navel Oranges offer comparable quantities of Energy per 100 calories.
• 100 calories of Navel Oranges provide inadequate amounts of Omega 3
• Both Boiled Navy Beans with Salt as well as Raw Navel Oranges provide inadequate amounts of Omega 6 in 100 calories.