Comparing Nutrients in 1 kilogram Boiled Black Beans VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Boiled Black Beans	26%	4%	70%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Boiled Black Beans	Florida Oranges	Recommended Dietary Allowance
Energy	45.5% 1320kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	5.57% 5.4g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	4.34% 1.4g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	65.6% 1.05g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	7.4% 1.26g	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	182% 237g	88.8% 115g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	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	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	229% 87g	63% 24g	38g per day for Men 19-50 years
Protein	158% 88.6g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Boiled Black Beans	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	203% 2.44mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.6% 5.05mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	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	373% 1490μg	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	58% 8.7mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.5% 33μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Black Beans	Florida Oranges	Recommended Dietary Allowance
Calcium	27% 270mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	232% 2.1mg	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	263% 21mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	167% 700mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	193% 4.44mg	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	200% 1400mg	17% 120mg	700mg per day for Men 19-50 years
Potassium	104% 3550mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	102% 11mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	17.8% 657g	23.6% 871g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Black Beans VS Florida Oranges per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Black 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 Boiled Black Beans vs Florida Oranges:

• 1 kilogram of Boiled Black Beans has 2.4 times more Vitamin B1, 1.5 times more Vitamin B2, 1.3 times more Vitamin B3, 1.4 times more Vitamin B6, 8.8 times more Vitamin B9, 4.8 times more Vitamin E and more Vitamin K than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains more Vitamin C than Boiled Black Beans.
• Both Boiled Black Beans and Florida Oranges provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Boiled Black Beans have insufficient amounts of Vitamin C
• 1 kilogram of Florida Oranges have insufficient amounts of Vitamin E and Vitamin K
• Both Boiled Black Beans as well as Raw Florida Oranges have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Black Beans vs Florida Oranges:

• 1 kilogram of Boiled Black Beans has 5.4 times more Copper, 23.3 times more Iron, 7 times more Magnesium, 18.5 times more Manganese, 11.7 times more Phosphorus, 2.1 times more Potassium, 2.4 times more Selenium and 14 times more Zinc than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 1.6 times more Calcium and 1.3 times more Water than Boiled Black Beans.
• 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 Boiled Black Beans has 2.9 times more Energy, 9.5 times more Omega 3, 2.1 times more Carbohydrate, 3.6 times more Fiber and 12.7 times more Protein than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 28.6 times more Sugars than Boiled Black Beans.
• 1 kilogram of Florida Oranges provide inadequate amounts of Energy, Omega 3 and Protein
• Both Boiled Black Beans as well as Raw Florida Oranges provide inadequate amounts of Omega 6 in one kilogram.