Comparing Nutrients in 1 kilogram Canned Pinto Beans VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Canned Pinto Beans	24%	7%	69%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Canned Pinto Beans	Florida Oranges	Recommended Dietary Allowance
Energy	39.3% 1140kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	9.28% 9g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	4.94% 1.58g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	99% 1.58g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	6.76% 1.15g	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	156% 202g	88.8% 115g	130g per day for Men 19-50 years
Sugars	7.45% 5.4g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 5.4g	NA	g per day for Men 19-50 years
Fiber	145% 55g	63% 24g	38g per day for Men 19-50 years
Protein	125% 70g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Canned Pinto Beans	Florida Oranges	Recommended Dietary Allowance
Vitamin A	NA	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.3% 0.52mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.72mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	60% 240μg	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	1.1% 1mg	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	NA	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pinto Beans	Florida Oranges	Recommended Dietary Allowance
Calcium	63% 630mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	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	166% 13.3mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	76% 320mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	167% 3.83mg	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	144% 1010mg	17% 120mg	700mg per day for Men 19-50 years
Potassium	80.6% 2740mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	NA	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	159% 2390mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	55.5% 6.1mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	19% 706g	23.6% 871g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Pinto Beans VS Florida Oranges per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Pinto 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 Pinto Beans vs Florida Oranges:

• 1 kilogram of Canned Pinto Beans has 1.4 times more Vitamin B9 than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 1.9 times more Vitamin B1, 2.1 times more Vitamin B2, 1.5 times more Vitamin B3 and 450 times more Vitamin C than Canned Pinto Beans, Solids.
• 1 kilogram of Canned Pinto Beans have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin C
• Both Canned Pinto Beans, Solids as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Canned Pinto Beans has 1.5 times more Calcium, 6.6 times more Copper, 14.8 times more Iron, 3.2 times more Magnesium, 16 times more Manganese, 8.4 times more Phosphorus, 1.6 times more Potassium, more Sodium and 7.6 times more Zinc than Florida Oranges.
• 1 kilogram of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Pinto Beans has 2.5 times more Energy, 14.4 times more Omega 3, 1.8 times more Carbohydrate, 2.3 times more Fiber and 10 times more Protein than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 16.9 times more Sugars than Canned Pinto Beans, Solids.
• 1 kilogram of Florida Oranges provide inadequate amounts of Energy, Omega 3 and Protein
• Both Canned Pinto Beans, Solids as well as Raw Florida Oranges provide inadequate amounts of Omega 6 in one kilogram.