Comparing Nutrients in 14 ounces Valencia Oranges VS Boiled Pinto Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Boiled Pinto Beans with Salt	25%	4%	71%

Macro Nutrients

	Valencia Oranges	Boiled Pinto Beans with Salt	Recommended Dietary Allowance
Energy	6.7% 194kcal	19.6% 568kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	2.66% 2.58g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	1.35% 0.43g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	27% 0.43g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.3% 47g	80% 104g	130g per day for Men 19-50 years
Sugars	NA	1.86% 1.35g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 1.35g	g per day for Men 19-50 years
Fiber	26% 9.92g	94% 35.7g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	64% 35.8g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Boiled Pinto Beans with Salt	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	7.9% 1.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	70% 0.91mg	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	38.7% 155μg	171% 683μg	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	214% 192mg	3.53% 3.18mg	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	25% 3.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Boiled Pinto Beans with Salt	Recommended Dietary Allowance
Calcium	16% 159mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	97% 0.87mg	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	4.47% 0.36mg	104% 8.3mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	47.2% 198mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	78% 1.8mg	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	9.64% 67.5mg	83.3% 583mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	51% 1730mg	3400mg per day for Men 19-50 years
Selenium	NA	44.7% 24.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	63% 945mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	35.4% 3.9mg	11mg per day for Men 19-50 years
Water	9.26% 343g	6.75% 250g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Boiled Pinto Beans with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Valencia Oranges versus 14 oz of Boiled Pinto Beans with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Valencia Oranges vs Boiled Pinto Beans with Salt:

• 14 ounces of Valencia Oranges have 60.6 times more Vitamin C than Boiled Pinto Beans with Salt.
• While 14 oz of Boiled Pinto Beans with Salt contain 2.2 times more Vitamin B1, 1.6 times more Vitamin B2, 3.6 times more Vitamin B6 and 4.4 times more Vitamin B9 than Raw Valencia Oranges.
• Both Valencia Oranges and Boiled Pinto Beans with Salt provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Boiled Pinto Beans with Salt have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Boiled Pinto Beans with Salt have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Valencia Oranges vs Boiled Pinto Beans with Salt:

• 14 ounces of Valencia Oranges have 1.4 times more Water than Boiled Pinto Beans with Salt.
• While 14 oz of Boiled Pinto Beans with Salt contain 5.9 times more Copper, 23.2 times more Iron, 5 times more Magnesium, 19.7 times more Manganese, 8.6 times more Phosphorus, 2.4 times more Potassium, more Sodium and 16.3 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Boiled Pinto Beans with Salt contain similar levels of Calcium per 14 ounces.
• 14 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Boiled Pinto Beans with Salt contain 2.9 times more Energy, 6.8 times more Omega 3, 2.2 times more Carbohydrate, 3.6 times more Fiber and 8.7 times more Protein than Raw Valencia Oranges.
• 14 ounces of Valencia Oranges provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Valencia Oranges as well as Boiled Pinto Beans with Salt provide inadequate amounts of Omega 6 in 14 ounces.