Comparing Nutrients in 1 pound White Beans VS Oranges with Peel

Macros Ratio

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

Macro Nutrients

	White Beans	Oranges with Peel	Recommended Dietary Allowance
Energy	52% 1510kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	3.97% 3.86g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	3.1% 0.99g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	5.3% 0.9g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	210% 273g	54% 70.3g	130g per day for Men 19-50 years
Sugars	13.2% 9.57g	NA	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	181% 69g	53.7% 20.4g	38g per day for Men 19-50 years
Protein	189% 106g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	White Beans	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	165% 2mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51% 0.66mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.17mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.4% 3.32mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	111% 1.44mg	32.4% 0.42mg	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	440% 1760μg	34% 136μg	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	358% 322mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.35% 0.95mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Beans	Oranges with Peel	Recommended Dietary Allowance
Calcium	109% 1089mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	496% 4.46mg	28.7% 0.26mg	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	592% 47.4mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	205% 862mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	354% 8.15mg	NA	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	195% 1365mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	239% 8142mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	106% 58μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	4.84% 72.6mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	151% 16.6mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	1.4% 51.3g	10% 373g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of White Beans has 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 Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains more Vitamin C than Raw White Beans.
• Both White Beans and Oranges with Peel provide similar amounts of Vitamin B3 per one pound.
• 1 pound of White Beans have insufficient amounts of Vitamin C
• Both Raw White Beans as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

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

• 1 pound of White Beans has 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 Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 7.3 times more Water than Raw White Beans.
• 1 pound of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of White Beans has 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 Oranges with Peel .
• 1 pound of Oranges with Peel provide inadequate amounts of Omega 3
• Both Raw White Beans as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in one pound.