Comparing Nutrients in 1 kilogram Oranges with Peel VS White Beans

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
White Beans	27%	2%	71%

Macro Nutrients

	Oranges with Peel	White Beans	Recommended Dietary Allowance
Energy	21.7% 630kcal	115% 3330kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	8.76% 8.5g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	6.84% 2.2g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	104% 1.66g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	11.6% 1.98g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	119% 155g	464% 603g	130g per day for Men 19-50 years
Sugars	NA	29% 21g	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	400% 152g	38g per day for Men 19-50 years
Protein	23.2% 13g	417% 234g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	White 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	364% 4.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	112% 1.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	146% 7.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	245% 3.18mg	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	970% 3880μg	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	46.7% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	White Beans	Recommended Dietary Allowance
Calcium	70% 700mg	240% 2400mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	1093% 9.84mg	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	1305% 104mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	452% 1900mg	420mg per day for Men 19-50 years
Manganese	NA	781% 18mg	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	430% 3010mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	528% 17950mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	233% 128μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	10.7% 160mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	334% 36.7mg	11mg per day for Men 19-50 years
Water	22.2% 823g	3.06% 113g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Oranges with Peel has more Vitamin C than White Beans.
• While 1 kg of Raw White Beans contains 4.4 times more Vitamin B1, 2.9 times more Vitamin B2, 2.2 times more Vitamin B5, 3.4 times more Vitamin B6 and 12.9 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and White Beans provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of White Beans have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Raw White Beans have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

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

• 1 kilogram of Oranges with Peel has 7.3 times more Water than White Beans.
• While 1 kg of Raw White Beans contains 3.4 times more Calcium, 17.3 times more Copper, 13.1 times more Iron, 13.6 times more Magnesium, 13.7 times more Phosphorus, 9.2 times more Potassium, 18.3 times more Selenium and 33.4 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 White Beans contains 5.3 times more Energy, 10.4 times more Omega 3, 3.9 times more Carbohydrate, 3.4 times more Fiber and 18 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 White Beans provide inadequate amounts of Omega 6 in one kilogram.