Comparing Nutrients in 1 kilogram Oranges with Peel VS Pink Beans

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Pink Beans	24%	3%	73%

Macro Nutrients

	Oranges with Peel	Pink Beans	Recommended Dietary Allowance
Energy	21.7% 630kcal	118% 3430kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	11.6% 11.3g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	9.13% 2.92g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	139% 2.22g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	15.6% 2.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	119% 155g	494% 642g	130g per day for Men 19-50 years
Sugars	NA	29.5% 21.4g	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	118% 45g	334% 127g	38g per day for Men 19-50 years
Protein	23.2% 13g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Pink Beans	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	643% 7.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	148% 1.92mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	118% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	199% 9.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	405% 5.27mg	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	1158% 4630μg	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	789% 710mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	47.5% 57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Pink Beans	Recommended Dietary Allowance
Calcium	70% 700mg	130% 1300mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	900% 8.1mg	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	100% 8mg	846% 67.7mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	433% 1820mg	420mg per day for Men 19-50 years
Manganese	NA	598% 13.8mg	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	31.4% 220mg	593% 4150mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	431% 14640mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	236% 130μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	22.2% 823g	2.7% 101g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Pink Beans per 1 kg

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

Lets compare vitamin content per 1 kilogram of Oranges with Peel vs Pink Beans:

• 1 kilogram of Oranges with Peel has more Vitamin C than Pink Beans.
• While 1 kg of Raw Pink Beans contains 7.7 times more Vitamin B1, 3.8 times more Vitamin B2, 3.8 times more Vitamin B3, 3 times more Vitamin B5, 5.7 times more Vitamin B6 and 15.4 times more Vitamin B9 than Raw Oranges with Peel .
• 1 kilogram of Pink Beans have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Raw Pink Beans have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Oranges with Peel vs Pink Beans:

• 1 kilogram of Oranges with Peel has 8.2 times more Water than Pink Beans.
• While 1 kg of Raw Pink Beans contains 1.9 times more Calcium, 14.2 times more Copper, 8.5 times more Iron, 13 times more Magnesium, 18.9 times more Phosphorus, 7.5 times more Potassium, 18.6 times more Selenium and 23.2 times more Zinc than Raw Oranges with Peel .
• 1 kilogram of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Pink Beans contains 5.4 times more Energy, 13.9 times more Omega 3, 4.1 times more Carbohydrate, 2.8 times more Fiber and 16.1 times more Protein than Raw Oranges with Peel .
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3
• Both Raw Oranges with Peel as well as Raw Pink Beans provide inadequate amounts of Omega 6 in one kilogram.