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Compare Nutrients in 100 grams White BeansVS Oranges

Macros Ratio

ProteinsFatsCarbs

White Beans
27%
2%
71%
Oranges
7%
2%
91%

Vitamins

100 g ▼RDA for Men 19-30 years ▼
White BeansOranges
Vitamin A
0%
1.22%
0 μg11 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
36.7%
7.5%
0.44 mg0.09 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
11.5%
3.08%
0.15 mg0.04 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
3%
1.75%
0.48 mg0.28 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
24.6%
4.6%
0.32 mg0.06 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B12
0%
0%
0 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-30 years
Vitamin C
0%
59%
0 mg53 mgRecommended Dietary Allowance is 90mg per day for Men 19-30 years
Vitamin D
0%
0%
0 IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-30 years
Vitamin E
1.4%
1.2%
0.21 mg0.18 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
4.67%
0%
5.6 μg0 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
97%
7.5%
388 μg30 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100 g ▼RDA for Men 19-30 years ▼
White BeansOranges
Calcium
24%
4%
240 mg40 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
109%
5.56%
0.98 mg0.05 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Iron
125%
1.25%
10 mg0.1 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
47.5%
2.5%
190 mg10 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
78%
1.3%
1.8 mg0.03 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
43%
2%
301 mg14 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
52.8%
5.32%
1795 mg181 mgRecommended Dietary Allowance is 3400mg per day for Men 19-30 years
Selenium
23.6%
0.91%
13 μg0.5 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
1.07%
0%
16 mg0 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
33%
0.64%
3.67 mg0.07 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 grams of White Beans vs Oranges:
Raw White Beans have 4.9 times more Thiamine, 3.8 times more Vitamin B2, 1.7 times more Vitamin B3, 5.3 times more Vitamin B6 and 12.9 times more Folate than Raw Oranges. Both Raw White Beans and Raw Oranges have similar amounts of Vitamin E per 100 g.

Comparing minerals per 100 grams for White Beans vs Oranges:
Raw White Beans have 6 times more Calcium, 19.6 times more Copper, 100 times more Iron, 19 times more Magnesium, 60 times more Manganese, 21.5 times more Phosphorus, 9.9 times more Potassium, 26 times more Selenium and 52.4 times more Zinc than Raw Oranges.

Macro Nutrients

100 g ▼RDA for Men 19-30 years ▼
White BeansOranges
Energy
11%
1.62%
333 kcal47 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Fat
0.88%
0.12%
0.85 g0.12 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
41%
1.68%
23 g0.94 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
46%
9.08%
60 g11.8 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Sugars
2.9%
13%
2.1 g9.35 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
39%
6.3%
15 g2.4 gRecommended Dietary Allowance is 38g per day for Men 19-30 years
Cholesterol
0%
0%
0 mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-30 years
Saturated Fat
0.69%
0.06%
0.22 g0.02 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
10.6%
0.63%
0.17 g0.01 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
1.18%
0.12%
0.2 g0.02 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
0.3%
2.35%
11 g86.8 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 grams:
Raw White Beans have 7.1 times more Energy, 24.5 times more Protein, 5.1 times more Carbohydrate, 6.3 times more Fiber, 17 times more Omega 3 and 10 times more Omega 6 than Raw Oranges. While Raw Oranges contain 4.5 times more Sugars and 7.9 times more Water than Raw White Beans. Both Raw White Beans as well as Raw Oranges have insufficient amounts of Fat in 100 g.