Comparing Nutrients in 1 pound Oranges VS Cooked Chili Beans, Barbecue, Ranch Style

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Cooked Chili Beans, Barbecue, Ranch Style	21%	9%	70%

Macro Nutrients

	Oranges	Cooked Chili Beans, Barbecue, Ranch Style	Recommended Dietary Allowance
Energy	7.35% 213kcal	15% 440kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	4.68% 4.54g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	2.06% 0.66g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	96% 1.54g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	5.76% 0.98g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	59% 76.7g	130g per day for Men 19-50 years
Sugars	58.5% 42.4g	33% 24g	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	28.6% 11g	50% 19g	38g per day for Men 19-50 years
Protein	7.6% 4.26g	40.5% 22.7g	56g per day for Men 19-50 years

Vitamins

	Oranges	Cooked Chili Beans, Barbecue, Ranch Style	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	52.3% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	10.2% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	94% 1.22mg	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	34% 136μg	29.5% 118μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.9% 0.045μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	268% 241mg	8.57% 7.7mg	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	5.44% 0.82mg	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Cooked Chili Beans, Barbecue, Ranch Style	Recommended Dietary Allowance
Calcium	18% 181mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	127% 1.14mg	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	5.67% 0.45mg	105% 8.44mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	48.6% 204mg	420mg per day for Men 19-50 years
Manganese	4.93% 0.11mg	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	9.07% 63.5mg	100% 699mg	700mg per day for Men 19-50 years
Potassium	24% 821mg	60% 2041mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	219% 3289mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	82.5% 9.07mg	11mg per day for Men 19-50 years
Water	10.6% 393g	9.26% 342g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Oranges vs Cooked Chili Beans, Barbecue, Ranch Style:

• Raw Oranges have 11 times more Vitamin A, 2.2 times more Vitamin B1 and 31.3 times more Vitamin C than Cooked Chili Beans, Barbecue, Ranch Style.
• While Cooked Chili Beans, Barbecue, Ranch Style contain 3.8 times more Vitamin B2, 1.3 times more Vitamin B3 and 4.5 times more Vitamin B6 than Raw Oranges.
• Both Raw Oranges and Cooked Chili Beans, Barbecue, Ranch Style have similar amounts of Vitamin B9 and Vitamin E per 1 lb.
• Both Raw Oranges as well as Cooked Chili Beans, Barbecue, Ranch Style have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Oranges vs Cooked Chili Beans, Barbecue, Ranch Style:

• Raw Oranges have 1.3 times more Calcium than Cooked Chili Beans, Barbecue, Ranch Style.
• While Cooked Chili Beans, Barbecue, Ranch Style contain 5.6 times more Copper, 18.6 times more Iron, 4.5 times more Magnesium, 11 times more Phosphorus, 2.5 times more Potassium, 2.6 times more Selenium, more Sodium and 28.6 times more Zinc than Raw Oranges.
• Both Raw Oranges and Cooked Chili Beans, Barbecue, Ranch Style have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Oranges have 1.8 times more Sugars than Cooked Chili Beans, Barbecue, Ranch Style.
• While Cooked Chili Beans, Barbecue, Ranch Style contain 2.1 times more Energy, 8.3 times more Fat, 48.4 times more Omega 3, 12 times more Omega 6, 1.4 times more Carbohydrate, 1.8 times more Fiber and 5.3 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Cooked Chili Beans, Barbecue, Ranch Style have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.