Comparing Nutrients in 1 kilogram Great Northern Beans VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Great Northern Beans	25%	3%	72%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Great Northern Beans	Florida Oranges	Recommended Dietary Allowance
Energy	117% 3390kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	11.8% 11.4g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	11% 3.56g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	133% 2.13g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	15.5% 2.63g	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	480% 624g	88.8% 115g	130g per day for Men 19-50 years
Sugars	31% 22.6g	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	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	532% 202g	63% 24g	38g per day for Men 19-50 years
Protein	390% 219g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Great Northern 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	544% 6.53mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	182% 2.37mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	122% 19.6mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	220% 11mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	344% 4.47mg	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	1205% 4820μg	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	59% 53mg	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	14.7% 2.2mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	50% 60μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Great Northern Beans	Florida Oranges	Recommended Dietary Allowance
Calcium	175% 1750mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	930% 8.37mg	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	684% 54.7mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	450% 1890mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	619% 14.2mg	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	639% 4470mg	17% 120mg	700mg per day for Men 19-50 years
Potassium	408% 13870mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	235% 129μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	210% 23mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	2.9% 107g	23.6% 871g	3700g per day for Men 19-50 years

Nutrient Comparison: Great Northern Beans VS Florida Oranges per 1 kg

Compare the macro and micronutrient content in 1 kg of Great Northern 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 Great Northern Beans vs Florida Oranges:

• 1 kilogram of Great Northern Beans has 6.5 times more Vitamin B1, 5.9 times more Vitamin B2, 4.9 times more Vitamin B3, 4.4 times more Vitamin B5, 8.8 times more Vitamin B6, 28.4 times more Vitamin B9 and more Vitamin K than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 8.5 times more Vitamin C than Raw Great Northern Beans.
• 1 kilogram of Florida Oranges have insufficient amounts of Vitamin K
• Both Raw Great Northern Beans as well as Raw Florida Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Great Northern Beans vs Florida Oranges:

• 1 kilogram of Great Northern Beans has 4.1 times more Calcium, 21.5 times more Copper, 60.8 times more Iron, 18.9 times more Magnesium, 59.3 times more Manganese, 37.3 times more Phosphorus, 8.2 times more Potassium, 25.8 times more Selenium and 28.9 times more Zinc than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 8.1 times more Water than Raw Great Northern 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 Great Northern Beans has 7.4 times more Energy, 19.4 times more Omega 3, 5.4 times more Carbohydrate, 8.4 times more Fiber and 31.2 times more Protein than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 4 times more Sugars than Raw Great Northern Beans.
• 1 kilogram of Florida Oranges provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Great Northern Beans as well as Raw Florida Oranges provide inadequate amounts of Omega 6 in one kilogram.