Comparing Nutrients in 1 kilogram Canned Shellie Beans with Liquids VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Canned Shellie Beans with Liquids	21%	5%	74%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Canned Shellie Beans with Liquids	Florida Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	2.35% 0.4g	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	47.6% 62g	88.8% 115g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	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	89.5% 34g	63% 24g	38g per day for Men 19-50 years
Protein	31.4% 17.6g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Canned Shellie Beans with Liquids	Florida Oranges	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.7% 0.32mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.5% 0.54mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.6% 1.33mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.7% 0.49mg	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	45% 180μg	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	34.4% 31mg	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	2% 0.3mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	66.7% 80μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Shellie Beans with Liquids	Florida Oranges	Recommended Dietary Allowance
Calcium	29% 290mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	89% 0.8mg	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	124% 9.9mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	166% 3.82mg	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	43% 300mg	17% 120mg	700mg per day for Men 19-50 years
Potassium	32% 1090mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	38% 21μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	223% 3340mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	24.5% 907g	23.6% 871g	3700g per day for Men 19-50 years

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

• Canned Shellie Beans Solids and Liquids have 1.4 times more Vitamin B2 and more Vitamin K than Raw Florida Oranges.
• While Raw Florida Oranges contain 3.1 times more Vitamin B1, 2 times more Vitamin B3, 1.9 times more Vitamin B5, 14.5 times more Vitamin C and 6 times more Vitamin E than Canned Shellie Beans Solids and Liquids.
• Both Canned Shellie Beans Solids and Liquids and Raw Florida Oranges have similar amounts of Vitamin A, Vitamin B6 and Vitamin B9 per 1 kg.
• Both Canned Shellie Beans Solids and Liquids as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Canned Shellie Beans Solids and Liquids have 2.1 times more Copper, 11 times more Iron, 1.5 times more Magnesium, 15.9 times more Manganese, 2.5 times more Phosphorus, 4.2 times more Selenium, more Sodium and 3.4 times more Zinc than Raw Florida Oranges.
• While Raw Florida Oranges contain 1.5 times more Calcium and 1.6 times more Potassium than Canned Shellie Beans Solids and Liquids.
• Both Canned Shellie Beans Solids and Liquids and Raw Florida Oranges have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Shellie Beans Solids and Liquids have 6.5 times more Omega 3, 1.4 times more Fiber and 2.5 times more Protein than Raw Florida Oranges.
• While Raw Florida Oranges contain 1.5 times more Energy, 1.9 times more Carbohydrate and 14.5 times more Sugars than Canned Shellie Beans Solids and Liquids.
• Both Canned Shellie Beans Solids and Liquids as well as Raw Florida Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.