Comparing Nutrients in 14 ounces Oranges VS Boiled Pink Beans

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Boiled Pink Beans	24%	3%	73%

Macro Nutrients

	Oranges	Boiled Pink Beans	Recommended Dietary Allowance
Energy	6.43% 187kcal	20.4% 591kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	2% 1.94g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	1.56% 0.5g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	2.66% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.6g	85.2% 111g	130g per day for Men 19-50 years
Sugars	51% 37g	1.97% 1.43g	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	25% 9.53g	55.4% 21g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	64.2% 36g	56g per day for Men 19-50 years

Vitamins

	Oranges	Boiled Pink Beans	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	85% 1.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	14% 2.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	23.7% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	53.4% 0.69mg	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	29.8% 119μg	167% 667μg	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	235% 211mg	0% 0mg	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	4.76% 0.71mg	26% 3.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	12.2% 14.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Boiled Pink Beans	Recommended Dietary Allowance
Calcium	16% 159mg	20.6% 206mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	120% 1.08mg	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	4.96% 0.4mg	114% 9.13mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	95% 2.17mg	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	7.94% 55.6mg	94% 655mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	59.3% 2016mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	34.6% 3.8mg	11mg per day for Men 19-50 years
Water	9.3% 344g	6.56% 243g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oranges vs Boiled Pink Beans:

• Raw Oranges have more Vitamin A and more Vitamin C than Boiled Pink Beans.
• While Boiled Pink Beans contain 3 times more Vitamin B1, 1.6 times more Vitamin B2, 2 times more Vitamin B3, 2.9 times more Vitamin B6, 5.6 times more Vitamin B9, 5.4 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Boiled Pink Beans have similar amounts of Vitamin B5 per 14 oz.
• Both Raw Oranges as well as Boiled Pink Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oranges vs Boiled Pink Beans:

• Raw Oranges have 1.4 times more Water than Boiled Pink Beans.
• While Boiled Pink Beans contain 1.3 times more Calcium, 6 times more Copper, 23 times more Iron, 6.5 times more Magnesium, 21.9 times more Manganese, 11.8 times more Phosphorus, 2.8 times more Potassium, 2.8 times more Selenium and 13.7 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 14 ounces:

• Raw Oranges have 26 times more Sugars than Boiled Pink Beans.
• While Boiled Pink Beans contain 3.2 times more Energy, 13.7 times more Omega 3, 2.4 times more Carbohydrate, 2.2 times more Fiber and 9.6 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Boiled Pink Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.