Lets compare vitamin content per 7 ounces of Navel Oranges vs Boiled Black Beans:
Raw Navel Oranges have more Vitamin A and more Vitamin C than Boiled Black Beans.
While Boiled Black Beans contain 3.6 times more Vitamin B1, 4.4 times more Vitamin B9, 5.8 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
Both Raw Navel Oranges and Boiled Black Beans have similar amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per 7 oz.
Both Raw Navel Oranges as well as Boiled Black Beans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.
Comparing minerals per 7 ounces for Navel Oranges vs Boiled Black Beans:
Raw Navel Oranges have 1.6 times more Calcium and 1.3 times more Water than Boiled Black Beans.
While Boiled Black Beans contain 5.4 times more Copper, 16.2 times more Iron, 6.4 times more Magnesium, 15.3 times more Manganese, 6.1 times more Phosphorus, 2.1 times more Potassium, more Selenium and 14 times more Zinc than Raw Navel Oranges.
Comparison of macro-nutrients per 7 ounces:
Raw Navel Oranges have 26.6 times more Sugars than Boiled Black Beans.
While Boiled Black Beans contain 2.7 times more Energy, 11.7 times more Omega 3, 1.9 times more Carbohydrate, 4 times more Fiber and 9.7 times more Protein than Raw Navel Oranges.
Both Raw Navel Oranges as well as Boiled Black Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.