Comparing Nutrients in 1 kilogram Oranges VS Canned Pinto Beans Rinsed

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Canned Pinto Beans Rinsed	23%	7%	70%

Macro Nutrients

	Oranges	Canned Pinto Beans Rinsed	Recommended Dietary Allowance
Energy	16.2% 470kcal	40.3% 1170kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	10% 9.7g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	NA	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	NA	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	160% 208g	130g per day for Men 19-50 years
Sugars	129% 94g	NA	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	NA	38g per day for Men 19-50 years
Protein	16.8% 9.4g	126% 70.4g	56g per day for Men 19-50 years

Vitamins

	Oranges	Canned Pinto Beans Rinsed	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	16.4% 2.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	NA	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	52.5% 210μg	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	1.1% 1mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Canned Pinto Beans Rinsed	Recommended Dietary Allowance
Calcium	40% 400mg	64% 640mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	289% 2.6mg	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	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	161% 3.7mg	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	137% 960mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	69% 2340mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	141% 2120mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	23.4% 868g	19% 700g	3700g per day for Men 19-50 years

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

• Raw Oranges have 1.7 times more Vitamin B1, 2.1 times more Vitamin B2, 1.4 times more Vitamin B9 and 532 times more Vitamin C than Canned Pinto Beans, Rinsed Solids.
• Both Raw Oranges and Canned Pinto Beans, Rinsed Solids have similar amounts of Vitamin B3 per 1 kg.
• Both Raw Oranges as well as Canned Pinto Beans, Rinsed Solids have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Oranges have 1.2 times more Water than Canned Pinto Beans, Rinsed Solids.
• While Canned Pinto Beans, Rinsed Solids contain 1.6 times more Calcium, 5.8 times more Copper, 12.7 times more Iron, 3 times more Magnesium, 14.8 times more Manganese, 6.9 times more Phosphorus, 1.3 times more Potassium, more Sodium and 8.4 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 1 kilogram:

• Canned Pinto Beans, Rinsed Solids contain 2.5 times more Energy, 8.1 times more Fat, 1.8 times more Carbohydrate and 7.5 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Canned Pinto Beans, Rinsed Solids have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.