Comparing Nutrients in 1 kilogram Florida Oranges VS Canned Refried Beans

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Canned Refried Beans	22%	20%	58%

Macro Nutrients

	Florida Oranges	Canned Refried Beans	Recommended Dietary Allowance
Energy	16% 460kcal	31% 900kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	20.7% 20g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	21.2% 3.6g	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	104% 136g	130g per day for Men 19-50 years
Sugars	126% 91g	7.45% 5.4g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 5.4g	g per day for Men 19-50 years
Fiber	63% 24g	97% 37g	38g per day for Men 19-50 years
Protein	12.5% 7g	89% 49.8g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Canned Refried 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	83.3% 1mg	63.3% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	60.8% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	23% 3.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	37.8% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	79.2% 1.03mg	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	27.5% 110μg	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	66.7% 60mg	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	6% 0.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Canned Refried Beans	Recommended Dietary Allowance
Calcium	43% 430mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	143% 1.3mg	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	180% 14.4mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	83.3% 350mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	126% 2.9mg	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	131% 920mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	94% 3190mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	105% 58μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	247% 3700mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	52.7% 5.8mg	11mg per day for Men 19-50 years
Water	23.6% 871g	21% 778g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Canned Refried Beans per 1 kg

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

Lets compare vitamin content per 1 kilogram of Florida Oranges vs Canned Refried Beans:

• 1 kilogram of Florida Oranges has 1.3 times more Vitamin B1, 1.3 times more Vitamin B5, 1.5 times more Vitamin B9 and 7.5 times more Vitamin C than Canned Refried Beans.
• While 1 kg of Canned Refried Beans contains 2 times more Vitamin B2 and 2 times more Vitamin B6 than Raw Florida Oranges.
• Both Florida Oranges and Canned Refried Beans provide similar amounts of Vitamin B3 per one kilogram.
• Both Raw Florida Oranges as well as Canned Refried Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Florida Oranges vs Canned Refried Beans:

• 1 kilogram of Florida Oranges has 1.5 times more Calcium than Canned Refried Beans.
• While 1 kg of Canned Refried Beans contains 3.3 times more Copper, 16 times more Iron, 3.5 times more Magnesium, 12 times more Manganese, 7.7 times more Phosphorus, 1.9 times more Potassium, 11.6 times more Selenium, more Sodium and 7.3 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Canned Refried Beans contain similar levels of Water per one kilogram.
• 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 16.9 times more Sugars than Canned Refried Beans.
• While 1 kg of Canned Refried Beans contains 2 times more Energy, 9.6 times more Fat, 15.4 times more Omega 3, 11.6 times more Omega 6, 1.5 times more Fiber and 7.1 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Canned Refried Beans offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein