Comparing Nutrients in 1 kilogram Florida Oranges VS Boiled White Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Boiled White Beans with Salt	27%	2%	71%

Macro Nutrients

	Florida Oranges	Boiled White Beans with Salt	Recommended Dietary Allowance
Energy	16% 460kcal	48% 1390kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	2.84% 0.91g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	4.9% 0.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.8% 115g	193% 251g	130g per day for Men 19-50 years
Sugars	126% 91g	4.7% 3.4g	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	166% 63g	38g per day for Men 19-50 years
Protein	12.5% 7g	174% 97g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Boiled White Beans with Salt	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	98% 1.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	35.4% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	8.75% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	71.5% 0.93mg	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	42.5% 170μg	203% 810μg	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	500% 450mg	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	62.7% 9.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Boiled White Beans with Salt	Recommended Dietary Allowance
Calcium	43% 430mg	90% 900mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	319% 2.87mg	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	463% 37mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	150% 630mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	277% 6.36mg	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	17% 120mg	161% 1130mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	165% 5610mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	161% 2420mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	125% 14mg	11mg per day for Men 19-50 years
Water	23.6% 871g	17% 631g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Boiled White Beans with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Florida Oranges versus 1 kg of Boiled White Beans with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Florida Oranges vs Boiled White Beans with Salt:

• 1 kilogram of Florida Oranges has 2.9 times more Vitamin B3 and more Vitamin C than Boiled White Beans with Salt.
• While 1 kg of Boiled White Beans with Salt contains 1.8 times more Vitamin B6, 4.8 times more Vitamin B9, 5.2 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• Both Florida Oranges and Boiled White Beans with Salt provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per one kilogram.
• 1 kilogram of Florida Oranges have insufficient amounts of Vitamin E and Vitamin K
• 1 kilogram of Boiled White Beans with Salt have insufficient amounts of Vitamin B3 and Vitamin C
• Both Raw Florida Oranges as well as Boiled White Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Florida Oranges vs Boiled White Beans with Salt:

• 1 kilogram of Florida Oranges has 1.4 times more Water than Boiled White Beans with Salt.
• While 1 kg of Boiled White Beans with Salt contains 2.1 times more Calcium, 7.4 times more Copper, 41.1 times more Iron, 6.3 times more Magnesium, 26.5 times more Manganese, 9.4 times more Phosphorus, 3.3 times more Potassium, 2.6 times more Selenium, more Sodium and 17.3 times more Zinc than Raw Florida Oranges.
• 1 kilogram of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Florida Oranges has 26.9 times more Sugars than Boiled White Beans with Salt.
• While 1 kg of Boiled White Beans with Salt contains 3 times more Energy, 6.3 times more Omega 3, 2.2 times more Carbohydrate, 2.6 times more Fiber and 13.9 times more Protein than Raw Florida Oranges.
• 1 kilogram of Florida Oranges provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Florida Oranges as well as Boiled White Beans with Salt provide inadequate amounts of Omega 6 in one kilogram.