Comparing Nutrients in 14 ounces Canned Adzuki Beans sweetened VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Canned Adzuki Beans sweetened	6%	0%	94%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Canned Adzuki Beans sweetened	Florida Oranges	Recommended Dietary Allowance
Energy	32.4% 941kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	NA	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.024g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	168% 218g	35.2% 46g	130g per day for Men 19-50 years
Sugars	NA	50% 36.3g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	25% 9.53g	38g per day for Men 19-50 years
Protein	27% 15g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Canned Adzuki Beans sweetened	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.4% 0.4mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.6% 0.33mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	106% 425μg	17% 67.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	198% 179mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Adzuki Beans sweetened	Florida Oranges	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	117% 1.05mg	17% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	56% 4.5mg	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	29.3% 123mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	87% 2mg	4.14% 0.095mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	42% 294mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	14% 472mg	19.7% 671mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	57.7% 865mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	4.35% 161g	9.35% 346g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Adzuki Beans sweetened VS Florida Oranges per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Adzuki Beans sweetened versus 14 oz of Florida Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Adzuki Beans sweetened vs Florida Oranges:

• 14 ounces of Canned Adzuki Beans sweetened have 1.4 times more Vitamin B2, 1.6 times more Vitamin B3, 1.5 times more Vitamin B5, 1.6 times more Vitamin B6 and 6.3 times more Vitamin B9 than Florida Oranges.
• While 14 oz of Raw Florida Oranges contain more Vitamin C than Canned Adzuki Beans sweetened.
• Both Canned Adzuki Beans sweetened and Florida Oranges provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Canned Adzuki Beans sweetened have insufficient amounts of Vitamin C
• Both Canned Adzuki Beans sweetened as well as Raw Florida Oranges have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Adzuki Beans sweetened vs Florida Oranges:

• 14 ounces of Canned Adzuki Beans sweetened have 6.8 times more Copper, 12.6 times more Iron, 3.1 times more Magnesium, 21 times more Manganese, 6.2 times more Phosphorus, 6.4 times more Selenium, more Sodium and 19.5 times more Zinc than Florida Oranges.
• While 14 oz of Raw Florida Oranges contain 2 times more Calcium, 1.4 times more Potassium and 2.1 times more Water than Canned Adzuki Beans sweetened.
• 14 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Adzuki Beans sweetened have 5.2 times more Energy, 4.8 times more Carbohydrate and 5.4 times more Protein than Florida Oranges.
• 14 ounces of Florida Oranges provide inadequate amounts of Energy and Protein
• Both Canned Adzuki Beans sweetened as well as Raw Florida Oranges provide inadequate amounts of Omega 6 in 14 ounces.