Comparing Nutrients in 1 pound Boiled Pinto Beans VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Boiled Pinto Beans	25%	4%	71%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Boiled Pinto Beans	Florida Oranges	Recommended Dietary Allowance
Energy	22.4% 649kcal	7.2% 209kcal	2900kcal per day for Men 19-50 years
Fat	3.04% 2.95g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	1.93% 0.62g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	39% 0.62g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	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	91% 119g	40.3% 52.3g	130g per day for Men 19-50 years
Sugars	2.13% 1.54g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 1.54g	NA	g per day for Men 19-50 years
Fiber	107% 41g	28.6% 11g	38g per day for Men 19-50 years
Protein	73% 41g	5.67% 3.18g	56g per day for Men 19-50 years

Vitamins

	Boiled Pinto Beans	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73% 0.88mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9% 1.44mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	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	195% 780μg	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	4.03% 3.63mg	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	28.4% 4.26mg	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.2% 16μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pinto Beans	Florida Oranges	Recommended Dietary Allowance
Calcium	21% 209mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	19.7% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 9.98μg	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	119% 9.5mg	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	89.3% 2.05mg	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	95% 667mg	7.78% 54.4mg	700mg per day for Men 19-50 years
Potassium	58% 1978mg	22.5% 767mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	40.4% 4.45mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	7.7% 286g	10.7% 395g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Pinto Beans VS Florida Oranges per 1 lb

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

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

• 1 pound of Boiled Pinto Beans has 1.9 times more Vitamin B1, 1.6 times more Vitamin B2, 4.5 times more Vitamin B6, 10.1 times more Vitamin B9, 5.2 times more Vitamin E and more Vitamin K than Florida Oranges.
• While 1 lb of Raw Florida Oranges contains 1.3 times more Vitamin B3 and 56.3 times more Vitamin C than Boiled Pinto Beans.
• Both Boiled Pinto Beans and Florida Oranges provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Boiled Pinto Beans have insufficient amounts of Vitamin B3 and Vitamin C
• 1 pound of Florida Oranges have insufficient amounts of Vitamin E and Vitamin K
• Both Boiled Pinto Beans as well as Raw Florida Oranges have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Pinto Beans vs Florida Oranges:

• 1 pound of Boiled Pinto Beans has 5.6 times more Copper, 23.2 times more Iron, 5 times more Magnesium, 18.9 times more Manganese, 12.3 times more Phosphorus, 2.6 times more Potassium, 12.4 times more Selenium and 12.3 times more Zinc than Florida Oranges.
• While 1 lb of Raw Florida Oranges contains 1.4 times more Water than Boiled Pinto Beans.
• Both Boiled Pinto Beans and Florida Oranges contain similar levels of Calcium per one pound.
• 1 pound of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Pinto Beans has 3.1 times more Energy, 12.5 times more Omega 3, 2.3 times more Carbohydrate, 3.8 times more Fiber and 12.9 times more Protein than Florida Oranges.
• While 1 lb of Raw Florida Oranges contains 26.9 times more Sugars than Boiled Pinto Beans.
• 1 pound of Florida Oranges provide inadequate amounts of Energy, Omega 3 and Protein
• Both Boiled Pinto Beans as well as Raw Florida Oranges provide inadequate amounts of Omega 6 in one pound.