Comparing Nutrients in 1 kilogram Oranges VS Boiled Pink Beans

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Boiled Pink Beans	24%	3%	73%

Macro Nutrients

	Oranges	Boiled Pink Beans	Recommended Dietary Allowance
Energy	16.2% 470kcal	51.4% 1490kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	3.94% 1.26g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	60% 0.96g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	6.7% 1.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	215% 279g	130g per day for Men 19-50 years
Sugars	129% 94g	4.97% 3.6g	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	63% 24g	139% 53g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Oranges	Boiled Pink Beans	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	214% 2.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	48.5% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	35.6% 5.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	60% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	135% 1.75mg	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	75% 300μg	420% 1680μg	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	591% 532mg	0% 0mg	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	12% 1.8mg	65.3% 9.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	31% 37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Boiled Pink Beans	Recommended Dietary Allowance
Calcium	40% 400mg	52% 520mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	301% 2.7mg	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	12.5% 1mg	288% 23mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	155% 650mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	238% 5.5mg	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	20% 140mg	236% 1650mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	149% 5080mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	25.5% 14μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	87.3% 9.6mg	11mg per day for Men 19-50 years
Water	23.4% 868g	16.5% 612g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oranges vs Boiled Pink Beans:

• Raw Oranges have more Vitamin A and more Vitamin C than Boiled Pink Beans.
• While Boiled Pink Beans contain 3 times more Vitamin B1, 1.6 times more Vitamin B2, 2 times more Vitamin B3, 2.9 times more Vitamin B6, 5.6 times more Vitamin B9, 5.4 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Boiled Pink Beans have similar amounts of Vitamin B5 per 1 kg.
• Both Raw Oranges as well as Boiled Pink Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Oranges vs Boiled Pink Beans:

• Raw Oranges have 1.4 times more Water than Boiled Pink Beans.
• While Boiled Pink Beans contain 1.3 times more Calcium, 6 times more Copper, 23 times more Iron, 6.5 times more Magnesium, 21.9 times more Manganese, 11.8 times more Phosphorus, 2.8 times more Potassium, 2.8 times more Selenium and 13.7 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 1 kilogram:

• Raw Oranges have 26 times more Sugars than Boiled Pink Beans.
• While Boiled Pink Beans contain 3.2 times more Energy, 13.7 times more Omega 3, 2.4 times more Carbohydrate, 2.2 times more Fiber and 9.6 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Boiled Pink Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.