Comparing Nutrients in 300 calories Valencia OrangesVS Boiled Navy Beans

Weight per 300 calories

Valencia Oranges

612g

Boiled Navy Beans

214g

Boiled Navy Beans have 2.9 times more energy per unit of mass than Raw Valencia Oranges, which is average in comparison to other foods. Valencia Oranges having low energy density.

Which food has more nutrients per 300 calories - Valencia Oranges or Boiled Navy Beans?

Macros Ratio

Protein Fat Carbs

Valencia Oranges

87%

Boiled Navy Beans

23%

73%

300 kcal ▼

Macro Nutrients

Valencia Orangesvs Boiled Navy Beans

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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1.9%1.84g

Fat

1.37%1.33g

1.84 gvs1.33 g

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

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0.67%0.21g

Saturated Fat

0.66%0.21g

0.21 gvs0.21 g

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

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6.12%0.098g

Omega 3

23.7%0.38g

0.098 gvs0.38 g

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

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1.6%0.27g

Omega 6

1.7%0.29g

0.27 gvs0.29 g

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

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0%0mg

Cholesterol

0 mgvsNA mg

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

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56%72.8g

Carbohydrate

43%56g

72.8 gvs56 g

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

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Sugars

1.1%0.79g

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

NA gvs0.79 g

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

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Fructose

0%0g

≤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 gvs0 g

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

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Glucose

%0g

NA gvs0 g

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

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Sucrose

%0.79g

NA gvs0.79 g

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

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40.3%15.3g

Fiber

59.2%22.5g

15.3 gvs22.5 g

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

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11.4%6.37g

Protein

31.5%17.6g

6.37 gvs17.6 g

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

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Vitamins

Valencia Orangesvs Boiled Navy Beans

8.16%73.5μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

73.5 μgvs0 μg

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

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44.4%0.53mg

Vitamin B1

42.3%0.51mg

Thiamine

0.53 mgvs0.51 mg

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

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19%0.24mg

Vitamin B2

11%0.14mg

Riboflavin

0.24 mgvs0.14 mg

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

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10.5%1.68mg

Vitamin B3

8.7%1.4mg

Niacin, nicotinic acid, niacinamide

1.68 mgvs1.4 mg

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

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30.6%1.53mg

Vitamin B5

11.4%0.57mg

Pantothenic acid

1.53 mgvs0.57 mg

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

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29.7%0.39mg

Vitamin B6

22.7%0.3mg

Pyridoxine

0.39 mgvs0.3 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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59.7%239μg

Vitamin B9

75%300μg

Folates and Folic Acid

239 μgvs300 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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330%297mg

Vitamin C

2.14%1.93mg

Ascorbic acid

297 mgvs1.93 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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Vitamin E

0.14%0.021mg

Tocopherols and Tocotrienols

NA mgvs0.021 mg

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

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Vitamin K

1.07%1.3μg

Phytomenadione or phylloquinone

NA μgvs1.3 μg

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

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Minerals

Valencia Orangesvs Boiled Navy Beans

24.5%245mg

Calcium

14.8%148mg

245 mgvs148 mg

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

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25%0.23mg

Copper

50%0.45mg

0.23 mgvs0.45 mg

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

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Fluoride

0.12%4.7μg

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

NA μgvs4.7 μg

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

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6.9%0.55mg

Iron

63.2%5.06mg

0.55 mgvs5.06 mg

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

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14.6%61.2mg

Magnesium

27%114mg

61.2 mgvs114 mg

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

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6.12%0.14mg

Manganese

49%1.13mg

0.14 mgvs1.13 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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15%104mg

Phosphorus

44%309mg

104 mgvs309 mg

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

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32.2%1096mg

Potassium

24.5%834mg

1096 mgvs834 mg

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

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Selenium

11.3%6.2μg

NA μgvs6.2 μg

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

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0%0mg

Sodium

0%0mg

0 mgvs0 mg

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

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3.34%0.37mg

Zinc

20%2.2mg

0.37 mgvs2.2 mg

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

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14.3%529g

Water

3.7%137g

529 gvs137 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 Valencia Oranges vs Boiled Navy Beans:

Raw Valencia Oranges have more Vitamin A, 1.7 times more Vitamin B2, 1.2 times more Vitamin B3, 2.7 times more Vitamin B5, 1.3 times more Vitamin B6 and 154 times more Vitamin C than Boiled Navy Beans.
While Boiled Navy Beans contain 1.3 times more Vitamin B9 than Raw Valencia Oranges.
Both Raw Valencia Oranges and Boiled Navy Beans have similar amounts of Vitamin B1 per 300 kcal.
Both Raw Valencia Oranges as well as Boiled Navy Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Valencia Oranges vs Boiled Navy Beans:

Raw Valencia Oranges have 1.7 times more Calcium, 1.3 times more Potassium and 3.9 times more Water than Boiled Navy Beans.
While Boiled Navy Beans contain 2 times more Copper, 9.2 times more Iron, 1.9 times more Magnesium, 8 times more Manganese, 3 times more Phosphorus and 6 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 300 calories:

Raw Valencia Oranges have 1.3 times more Carbohydrate than Boiled Navy Beans.
While Boiled Navy Beans contain 3.9 times more Omega 3, 1.5 times more Fiber and 2.8 times more Protein than Raw Valencia Oranges.
Both Raw Valencia Oranges and Boiled Navy Beans have similar amounts of Energy per 300 kcal.
Both Raw Valencia Oranges as well as Boiled Navy Beans have insufficient amounts of Fat, Omega 6, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Valencia OrangesVS Navel OrangesBoiled Navy BeansVS Navel OrangesValencia OrangesVS Canned Navy BeansBoiled Navy BeansVS Canned Navy Beans

Compare Foods

Comparing Nutrients in 300 calories Valencia OrangesVS Boiled Navy Beans

Weight per 300 calories

Which food has more nutrients per 300 calories - Valencia Oranges or Boiled Navy Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: