Comparing Nutrients in 100 grams Navel Oranges VS Boiled Great Northern Beans

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Boiled Great Northern Beans	27%	3%	70%

Macro Nutrients

	Navel Oranges	Boiled Great Northern Beans	Recommended Dietary Allowance
Energy	1.7% 49kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	0.46% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.053% 0.017g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	0.56% 0.009g	5.25% 0.084g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.023g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.65% 12.5g	16.2% 21g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	NA	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	3.1% 2.25g	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	% 1.97g	NA	g per day for Men 19-50 years
Sucrose	% 4.3g	NA	g per day for Men 19-50 years
Fiber	5.8% 2.2g	18.4% 7g	38g per day for Men 19-50 years
Protein	1.63% 0.91g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Boiled Great Northern Beans	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	4.54% 0.059mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	4.26% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.22% 0.26mg	5.32% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	9% 0.12mg	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	8.5% 34μg	25.5% 102μg	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	65.7% 59mg	1.44% 1.3mg	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% 0.15mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Boiled Great Northern Beans	Recommended Dietary Allowance
Calcium	4.3% 43mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	27.4% 0.25mg	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	1.63% 0.13mg	26.6% 2.13mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	1.26% 0.029mg	22.5% 0.52mg	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	3.3% 23mg	23.6% 165mg	700mg per day for Men 19-50 years
Potassium	4.9% 166mg	11.5% 391mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	7.45% 4.1μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	8% 0.88mg	11mg per day for Men 19-50 years
Water	2.32% 86g	1.86% 69g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Boiled Great Northern Beans per 100 g

Compare the macro and micronutrient content in 100 g of Navel Oranges versus 100 g of Boiled Great Northern Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Navel Oranges have 45.5 times more Vitamin C than Boiled Great Northern Beans.
• While 100 g of Boiled Great Northern Beans contain 2.3 times more Vitamin B1, 1.6 times more Vitamin B3, 1.5 times more Vitamin B6 and 3 times more Vitamin B9 than Raw Navel Oranges.
• Both Navel Oranges and Boiled Great Northern Beans provide similar amounts of Vitamin B2 and Vitamin B5 per 100 grams.
• 100 grams of Boiled Great Northern Beans have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Boiled Great Northern Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Navel Oranges have 1.2 times more Water than Boiled Great Northern Beans.
• While 100 g of Boiled Great Northern Beans contain 1.6 times more Calcium, 6.3 times more Copper, 16.4 times more Iron, 4.5 times more Magnesium, 17.9 times more Manganese, 7.2 times more Phosphorus, 2.4 times more Potassium, more Selenium and 11 times more Zinc than Raw Navel Oranges.
• 100 grams of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 g of Boiled Great Northern Beans contain 2.4 times more Energy, 9.3 times more Omega 3, 1.7 times more Carbohydrate, 3.2 times more Fiber and 9.2 times more Protein than Raw Navel Oranges.
• 100 grams of Navel Oranges provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Navel Oranges as well as Boiled Great Northern Beans provide inadequate amounts of Omega 6 in 100 grams.