Compare Foods

Sign in
Menu
Select from foods

Comparing Nutrients in 500 calories White BeansVS Oranges

Weight per 500 calories

White Beans
150g
Oranges
1064g

White Beans have 7.1 times more energy per 100g than Oranges. It has high energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 500 calories - White Beans or Oranges?

Macros Ratio

Protein Fat Carbs

White Beans
27%
2%
71%
Oranges
7%
2%
91%
500 kcal ▼

Macro Nutrients

17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Legumes rich in Energy
1.3%1.28g
Fat
1.3%1.28g
1.28 gvs1.28 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Legumes rich in Fat
1.03%0.33g
Saturated Fat
0.5%0.16g
0.33 gvs0.16 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Legumes rich in Saturated Fat
15.6%0.25g
Omega 3
4.65%0.074g
0.25 gvs0.074 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Legumes rich in Omega 3
1.75%0.3g
Omega 6
1.13%0.19g
0.3 gvs0.19 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Legumes rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Legumes rich in Cholesterol
69.6%90g
Carbohydrate
96%125g
90 gvs125 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate
4.37%3.17g
Sugars
137%99g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
3.17 gvs99 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Sugars
NA
Fructose
NA
≤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 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Fructose
NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Glucose
NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Sucrose
60%23g
Fiber
67%25.5g
23 gvs25.5 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber
62.6%35g
Protein
18%10g
35 gvs10 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
13%117μg
RAE, retinol activity equivalents
0 μgvs117 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A
54.7%0.66mg
Vitamin B1
77%0.93mg
Thiamine
0.66 mgvs0.93 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1
17%0.22mg
Vitamin B2
32.7%0.43mg
Riboflavin
0.22 mgvs0.43 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2
4.5%0.72mg
Vitamin B3
18.8%3mg
Niacin, nicotinic acid, niacinamide
0.72 mgvs3 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
22%1.1mg
Vitamin B5
53%2.66mg
Pantothenic acid
1.1 mgvs2.66 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
36.7%0.48mg
Vitamin B6
49%0.64mg
Pyridoxine
0.48 mgvs0.64 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B7
146%583μg
Vitamin B9
79.8%319μg
Folates and Folic Acid
583 μgvs319 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B12 Buy Vegan Vitamin B12
0%0mg
Vitamin C
629%566mg
Ascorbic acid
0 mgvs566 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Legumes rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Legumes rich in Vitamin D Buy Vegan Vitamin D
2.1%0.32mg
Vitamin E
12.8%1.9mg
Tocopherols and Tocotrienols
0.32 mgvs1.9 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Legumes rich in Vitamin E
7%8.4μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
8.4 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Legumes rich in Vitamin K

Minerals

36%360mg
Calcium
42.6%426mg
360 mgvs426 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Legumes rich in Calcium
164%1.48mg
Copper
53%0.48mg
1.48 mgvs0.48 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Legumes rich in Copper
NA
Fluoride
NA
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 .

Find Legumes rich in Fluoride
196%15.7mg
Iron
13.3%1.06mg
15.7 mgvs1.06 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Legumes rich in Iron
68%285mg
Magnesium
25.3%106mg
285 mgvs106 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Legumes rich in Magnesium
117%2.7mg
Manganese
11.6%0.27mg
2.7 mgvs0.27 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Legumes rich in Manganese
NA
Molybdenum
NA
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 .

Find Legumes rich in Molybdenum
64.6%452mg
Phosphorus
21.3%149mg
452 mgvs149 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus
79.3%2695mg
Potassium
56.6%1926mg
2695 mgvs1926 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Legumes rich in Potassium
35%19.2μg
Selenium
9.67%5.3μg
19.2 μgvs5.3 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium
1.6%24mg
Sodium
0%0mg
24 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium
50%5.5mg
Zinc
6.77%0.74mg
5.5 mgvs0.74 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc
0.46%17g
Water
25%923g
17 gvs923 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Legumes rich in Water
Lets compare vitamin content per 500 calories of White Beans vs Oranges:
Comparing minerals per 500 calories for White Beans vs Oranges:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal: