Comparing Nutrients in 1 kilogram Canned White Beans VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Canned White Beans	25%	2%	73%
Oranges	7%	2%	91%

Macro Nutrients

	Canned White Beans	Oranges	Recommended Dietary Allowance
Energy	39.3% 1140kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.74g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	35% 0.56g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	3.94% 0.67g	1.06% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	163% 212g	90% 118g	130g per day for Men 19-50 years
Sugars	4% 2.9g	129% 94g	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	126% 48g	63% 24g	38g per day for Men 19-50 years
Protein	130% 72.6g	16.8% 9.4g	56g per day for Men 19-50 years

Vitamins

	Canned White Beans	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	80% 0.96mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.06% 1.13mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37% 1.85mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.7% 0.75mg	46% 0.6mg	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	163% 650μg	75% 300μg	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	591% 532mg	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	52.7% 7.9mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 29μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned White Beans	Oranges	Recommended Dietary Allowance
Calcium	73% 730mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	258% 2.32mg	50% 0.45mg	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	374% 30mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	121% 510mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	224% 5.15mg	11% 0.25mg	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	130% 910mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	134% 4540mg	53.2% 1810mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	227% 3400mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	102% 11mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	19% 701g	23.4% 868g	3700g per day for Men 19-50 years

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

• Canned White Beans have 1.3 times more Vitamin B6, 2.2 times more Vitamin B9, 4.4 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain more Vitamin A, 2.5 times more Vitamin B3, 1.4 times more Vitamin B5 and more Vitamin C than Canned White Beans.
• Both Canned White Beans and Raw Oranges have similar amounts of Vitamin B1 and Vitamin B2 per 1 kg.
• Both Canned White Beans as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Canned White Beans have 1.8 times more Calcium, 5.2 times more Copper, 29.9 times more Iron, 5.1 times more Magnesium, 20.6 times more Manganese, 6.5 times more Phosphorus, 2.5 times more Potassium, 3.2 times more Selenium, more Sodium and 16 times more Zinc than Raw Oranges.
• Both Canned White Beans and Raw Oranges have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned White Beans have 2.4 times more Energy, 8 times more Omega 3, 1.8 times more Carbohydrate, 2 times more Fiber and 7.7 times more Protein than Raw Oranges.
• While Raw Oranges contain 32.2 times more Sugars than Canned White Beans.
• Both Canned White Beans as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.