Comparing Nutrients in 1 pound Adzuki Beans VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Adzuki Beans	24%	1%	75%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Adzuki Beans	Florida Oranges	Recommended Dietary Allowance
Energy	51.5% 1492kcal	7.2% 209kcal	2900kcal per day for Men 19-50 years
Fat	2.48% 2.4g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	2.7% 0.87g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	NA	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	219% 285g	40.3% 52.3g	130g per day for Men 19-50 years
Sugars	NA	57% 41.5g	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	152% 57.6g	28.6% 11g	38g per day for Men 19-50 years
Protein	161% 90g	5.67% 3.18g	56g per day for Men 19-50 years

Vitamins

	Adzuki Beans	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	172% 2.06mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.8% 1mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74.6% 12mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	133% 6.67mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	17.8% 0.23mg	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	705% 2821μg	19.3% 77μg	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	0% 0mg	227% 204mg	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	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Adzuki Beans	Florida Oranges	Recommended Dietary Allowance
Calcium	30% 299mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	551% 4.96mg	19.7% 0.18mg	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	282% 22.6mg	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	341% 7.85mg	4.73% 0.11mg	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	247% 1728mg	7.78% 54.4mg	700mg per day for Men 19-50 years
Potassium	167% 5688mg	22.5% 767mg	3400mg per day for Men 19-50 years
Selenium	25.6% 14μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	208% 23mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	1.65% 61g	10.7% 395g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Adzuki Beans vs Florida Oranges:

• Raw Adzuki Beans have 4.6 times more Vitamin B1, 5.5 times more Vitamin B2, 6.6 times more Vitamin B3, 5.9 times more Vitamin B5, 6.9 times more Vitamin B6 and 36.6 times more Vitamin B9 than Raw Florida Oranges.
• While Raw Florida Oranges contain 11 times more Vitamin A and more Vitamin C than Raw Adzuki Beans.
• Both Raw Adzuki Beans as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Adzuki Beans vs Florida Oranges:

• Raw Adzuki Beans have 1.5 times more Calcium, 28.1 times more Copper, 55.3 times more Iron, 12.7 times more Magnesium, 72.1 times more Manganese, 31.8 times more Phosphorus, 7.4 times more Potassium, 6.2 times more Selenium and 63 times more Zinc than Raw Florida Oranges.
• While Raw Florida Oranges contain 6.5 times more Water than Raw Adzuki Beans.

Comparison of macro-nutrients per 1 pound:

• Raw Adzuki Beans have 7.2 times more Energy, 5.5 times more Carbohydrate, 5.3 times more Fiber and 28.4 times more Protein than Raw Florida Oranges.
• Both Raw Adzuki Beans as well as Raw Florida Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.