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

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Canned Shellie Beans with Liquids	21%	5%	74%

Macro Nutrients

	Oranges	Canned Shellie Beans with Liquids	Recommended Dietary Allowance
Energy	16.2% 470kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	44.4% 0.71g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	2.35% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	47.6% 62g	130g per day for Men 19-50 years
Sugars	129% 94g	8.7% 6.3g	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	89.5% 34g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	31.4% 17.6g	56g per day for Men 19-50 years

Vitamins

	Oranges	Canned Shellie Beans with Liquids	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	72.5% 0.87mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	41.5% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	26.6% 1.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	37.7% 0.49mg	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	45% 180μg	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	34.4% 31mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	66.7% 80μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Canned Shellie Beans with Liquids	Recommended Dietary Allowance
Calcium	40% 400mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	89% 0.8mg	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	124% 9.9mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	166% 3.82mg	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	43% 300mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	32% 1090mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	38% 21μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	223% 3340mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	23.4% 868g	24.5% 907g	3700g per day for Men 19-50 years

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

• Raw Oranges have 2.7 times more Vitamin B1, 1.4 times more Vitamin B3, 1.9 times more Vitamin B5, 1.2 times more Vitamin B6, 1.7 times more Vitamin B9, 17.2 times more Vitamin C and 6 times more Vitamin E than Canned Shellie Beans Solids and Liquids.
• While Canned Shellie Beans Solids and Liquids contain 1.4 times more Vitamin B2 and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Canned Shellie Beans Solids and Liquids have similar amounts of Vitamin A per 1 kg.
• Both Raw Oranges as well as Canned Shellie Beans Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Oranges have 1.4 times more Calcium and 1.7 times more Potassium than Canned Shellie Beans Solids and Liquids.
• While Canned Shellie Beans Solids and Liquids contain 1.8 times more Copper, 9.9 times more Iron, 1.5 times more Magnesium, 15.3 times more Manganese, 2.1 times more Phosphorus, 4.2 times more Selenium, more Sodium and 3.9 times more Zinc than Raw Oranges.
• Both Raw Oranges and Canned Shellie Beans Solids and Liquids have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Oranges have 1.6 times more Energy, 1.9 times more Carbohydrate and 14.8 times more Sugars than Canned Shellie Beans Solids and Liquids.
• While Canned Shellie Beans Solids and Liquids contain 10.1 times more Omega 3, 1.4 times more Fiber and 1.9 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Canned Shellie Beans Solids and Liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.