Comparing Nutrients in 300 calories Canned Navy BeansVS Navel Oranges

Weight per 300 calories

Canned Navy Beans

266g

Navel Oranges

612g

Canned Navy Beans have 2.3 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.

Which food has more nutrients per 300 calories - Canned Navy Beans or Navel Oranges?

Macros Ratio

Protein Fat Carbs

Canned Navy Beans

26%

71%

Navel Oranges

91%

300 kcal ▼

Macro Nutrients

Canned Navy Beansvs Navel Oranges

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.18%1.14g

Fat

0.95%0.92g

1.14 gvs0.92 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.93%0.3g

Saturated Fat

0.33%0.1g

0.3 gvs0.1 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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14%0.23g

Omega 3

3.44%0.055g

0.23 gvs0.055 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.58%0.27g

Omega 6

0.83%0.14g

0.27 gvs0.14 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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41.8%54.3g

Carbohydrate

59%76.8g

54.3 gvs76.8 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.03%0.74g

Sugars

71.8%52g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.74 gvs52 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

19%13.8g

≤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]

NA gvs13.8 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%12g

NA gvs12 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%26.2g

NA gvs26.2 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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35.6%13.5g

Fiber

35.4%13.5g

13.5 gvs13.5 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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35.7%20g

Protein

9.95%5.57g

20 gvs5.57 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Canned Navy Beansvs Navel Oranges

0%0μg

Vitamin A

8.16%73.5μg

RAE, retinol activity equivalents

0 μgvs73.5 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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31%0.37mg

Vitamin B1

34.7%0.42mg

Thiamine

0.37 mgvs0.42 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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11.2%0.15mg

Vitamin B2

24%0.31mg

Riboflavin

0.15 mgvs0.31 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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8.1%1.3mg

Vitamin B3

16.3%2.6mg

Niacin, nicotinic acid, niacinamide

1.3 mgvs2.6 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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9.13%0.46mg

Vitamin B5

32%1.6mg

Pantothenic acid

0.46 mgvs1.6 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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21%0.27mg

Vitamin B6

37.2%0.48mg

Pyridoxine

0.27 mgvs0.48 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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41%165μg

Vitamin B9

52%208μg

Folates and Folic Acid

165 μgvs208 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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2.06%1.86mg

Vitamin C

402%362mg

Ascorbic acid

1.86 mgvs362 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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14%2.07mg

Vitamin E

6.12%0.92mg

Tocopherols and Tocotrienols

2.07 mgvs0.92 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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6.4%7.7μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

7.7 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Canned Navy Beansvs Navel Oranges

12.5%125mg

Calcium

26.3%263mg

125 mgvs263 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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61.4%0.55mg

Copper

26.5%0.24mg

0.55 mgvs0.24 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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61.4%4.9mg

Iron

9.95%0.8mg

4.9 mgvs0.8 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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29.7%125mg

Magnesium

16%67.3mg

125 mgvs67.3 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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43.3%1mg

Manganese

7.7%0.18mg

1 mgvs0.18 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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51%356mg

Phosphorus

20%141mg

356 mgvs141 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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22.5%765mg

Potassium

30%1016mg

765 mgvs1016 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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28%15.4μg

Selenium

0%0μg

15.4 μgvs0 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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59.5%892mg

Sodium

0.41%6.12mg

892 mgvs6.12 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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18.6%2.04mg

Zinc

4.45%0.49mg

2.04 mgvs0.49 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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5.06%187g

Water

14.2%526g

187 gvs526 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Canned Navy Beans vs Navel Oranges:

Canned Navy Beans have 2.3 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
While Raw Navel Oranges contain more Vitamin A, 2.1 times more Vitamin B2, 2 times more Vitamin B3, 3.5 times more Vitamin B5, 1.8 times more Vitamin B6, 1.3 times more Vitamin B9 and 194.7 times more Vitamin C than Canned Navy Beans.
Both Canned Navy Beans and Raw Navel Oranges have similar amounts of Vitamin B1 per 300 kcal.
Both Canned Navy Beans as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Navy Beans vs Navel Oranges:

Canned Navy Beans have 2.3 times more Copper, 6.2 times more Iron, 1.9 times more Magnesium, 5.6 times more Manganese, 2.5 times more Phosphorus, more Selenium, 145.7 times more Sodium and 4.2 times more Zinc than Raw Navel Oranges.
While Raw Navel Oranges contain 2.1 times more Calcium, 1.3 times more Potassium and 2.8 times more Water than Canned Navy Beans.

Comparison of macro-nutrients per 300 calories:

Canned Navy Beans have 4.1 times more Omega 3 and 3.6 times more Protein than Raw Navel Oranges.
While Raw Navel Oranges contain 1.4 times more Carbohydrate and 70 times more Sugars than Canned Navy Beans.
Both Canned Navy Beans and Raw Navel Oranges have similar amounts of Energy and Fiber per 300 kcal.
Both Canned Navy Beans as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Canned Navy BeansVS Pink BeansNavel OrangesVS Pink BeansCanned Navy BeansVS Florida OrangesNavel OrangesVS Florida Oranges

Compare Foods

Comparing Nutrients in 300 calories Canned Navy BeansVS Navel Oranges

Weight per 300 calories

Which food has more nutrients per 300 calories - Canned Navy Beans or Navel Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: