Lets compare vitamin content per 7 ounces of Boiled Navy Beans vs Navel Oranges:
Boiled Navy Beans have 3.5 times more Vitamin B1, 1.3 times more Vitamin B2, 1.5 times more Vitamin B3, 1.7 times more Vitamin B6 and 4.1 times more Vitamin B9 than Raw Navel Oranges.
While Raw Navel Oranges contain more Vitamin A, 65.7 times more Vitamin C and 15 times more Vitamin E than Boiled Navy Beans.
Both Boiled Navy Beans and Raw Navel Oranges have similar amounts of Vitamin B5 per 7 oz.
Both Boiled Navy Beans as well as Raw Navel Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 7 oz.
Comparing minerals per 7 ounces for Boiled Navy Beans vs Navel Oranges:
Boiled Navy Beans have 1.6 times more Calcium, 5.4 times more Copper, 18.2 times more Iron, 4.8 times more Magnesium, 18.2 times more Manganese, 6.3 times more Phosphorus, 2.3 times more Potassium, more Selenium and 12.9 times more Zinc than Raw Navel Oranges.
While Raw Navel Oranges contain 1.3 times more Water than Boiled Navy Beans.
Comparison of macro-nutrients per 7 ounces:
Boiled Navy Beans have 2.9 times more Energy, 19.7 times more Omega 3, 2.1 times more Carbohydrate, 4.8 times more Fiber and 9 times more Protein than Raw Navel Oranges.
While Raw Navel Oranges contain 23 times more Sugars and more Fructose than Boiled Navy Beans.
Both Boiled Navy Beans as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 6, Glucose and Sucrose in 7 oz.