Comparing Nutrients in 1 kilogram Canned Beans VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Canned Beans	18%	3%	79%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Canned Beans	Florida Oranges	Recommended Dietary Allowance
Energy	32.4% 940kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.71g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	3.24% 0.55g	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	163% 211g	88.8% 115g	130g per day for Men 19-50 years
Sugars	110% 79.6g	126% 91g	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	21.5% 15.6g	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	% 16g	NA	g per day for Men 19-50 years
Sucrose	% 48g	NA	g per day for Men 19-50 years
Fiber	108% 41g	63% 24g	38g per day for Men 19-50 years
Protein	85% 47.5g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Canned Beans	Florida Oranges	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80% 0.96mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.2% 2.16mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.6% 0.84mg	39.2% 0.51mg	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	30% 120μg	42.5% 170μg	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	500% 450mg	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	10% 1.5mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.67% 8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Beans	Florida Oranges	Recommended Dietary Allowance
Calcium	34% 340mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	43.3% 0.39mg	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	149% 12mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	47.4% 1.1mg	10.4% 0.24mg	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	106% 740mg	17% 120mg	700mg per day for Men 19-50 years
Potassium	66% 2240mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	91% 50μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	229% 3430mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	207% 23mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	19.5% 720g	23.6% 871g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Beans VS Florida Oranges per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Beans versus 1 kg of Florida Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Beans vs Florida Oranges:

• 1 kilogram of Canned Beans has 1.6 times more Vitamin B6 than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 1.4 times more Vitamin B9 and more Vitamin C than Canned Beans with Salt.
• Both Canned Beans and Florida Oranges provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B5 per one kilogram.
• 1 kilogram of Canned Beans have insufficient amounts of Vitamin C
• Both Canned Beans with Salt as well as Raw Florida Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Canned Beans vs Florida Oranges:

• 1 kilogram of Canned Beans has 3.7 times more Copper, 13.2 times more Iron, 2.7 times more Magnesium, 4.5 times more Manganese, 6.2 times more Phosphorus, 1.3 times more Potassium, 10 times more Selenium, more Sodium and 28.5 times more Zinc than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 1.3 times more Calcium than Canned Beans with Salt.
• 1 kilogram of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Beans has 2 times more Energy, 1.8 times more Carbohydrate, 1.7 times more Fiber and 6.8 times more Protein than Florida Oranges.
• Both Canned Beans and Florida Oranges offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Florida Oranges provide inadequate amounts of Energy and Protein
• Both Canned Beans with Salt as well as Raw Florida Oranges provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.