Comparing Nutrients in 1 kilogram Valencia Oranges VS Canned Pinto Beans Rinsed

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Canned Pinto Beans Rinsed	23%	7%	70%

Macro Nutrients

	Valencia Oranges	Canned Pinto Beans Rinsed	Recommended Dietary Allowance
Energy	17% 490kcal	40.3% 1170kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	10% 9.7g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	NA	32g per day for Men 19-50 years
Omega 3	10% 0.16g	NA	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	160% 208g	130g per day for Men 19-50 years
Sugars	NA	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	65.8% 25g	NA	38g per day for Men 19-50 years
Protein	18.6% 10.4g	126% 70.4g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Canned Pinto Beans Rinsed	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	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% 2.74mg	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	48.5% 0.63mg	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	98% 390μg	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	539% 485mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Canned Pinto Beans Rinsed	Recommended Dietary Allowance
Calcium	40% 400mg	64% 640mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	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	11.3% 0.9mg	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	10% 0.23mg	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	24.3% 170mg	137% 960mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	69% 2340mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	141% 2120mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	23.3% 863g	19% 700g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Canned Pinto Beans Rinsed per 1 kg

Compare the macro and micronutrient content in 1 kg of Valencia Oranges versus 1 kg of Canned Pinto Beans Rinsed to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Valencia Oranges has 1.7 times more Vitamin B1, 2.1 times more Vitamin B2, 1.9 times more Vitamin B9 and 485 times more Vitamin C than Canned Pinto Beans Rinsed.
• 1 kilogram of Canned Pinto Beans Rinsed have insufficient amounts of Vitamin B2 and Vitamin C
• Both Raw Valencia Oranges as well as Canned Pinto Beans, Rinsed Solids have insufficient amounts of Vitamin B3, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Valencia Oranges has 1.2 times more Water than Canned Pinto Beans Rinsed.
• While 1 kg of Canned Pinto Beans, Rinsed Solids contains 1.6 times more Calcium, 7 times more Copper, 14.1 times more Iron, 3 times more Magnesium, 16.1 times more Manganese, 5.6 times more Phosphorus, 1.3 times more Potassium, more Sodium and 9.8 times more Zinc than Raw Valencia Oranges.
• 1 kilogram of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Canned Pinto Beans, Rinsed Solids contains 2.4 times more Energy, 1.7 times more Carbohydrate and 6.8 times more Protein than Raw Valencia Oranges.
• 1 kilogram of Valencia Oranges provide inadequate amounts of Energy and Protein