Comparing Nutrients in 1 pound Oranges VS Boiled Pink Beans

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Boiled Pink Beans	24%	3%	73%

Macro Nutrients

	Oranges	Boiled Pink Beans	Recommended Dietary Allowance
Energy	7.35% 213kcal	23.3% 676kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	1.8% 0.57g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	27.2% 0.44g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	3.04% 0.52g	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	97% 127g	130g per day for Men 19-50 years
Sugars	58.5% 42.4g	2.25% 1.63g	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	63.3% 24g	38g per day for Men 19-50 years
Protein	7.6% 4.26g	73.4% 41g	56g per day for Men 19-50 years

Vitamins

	Oranges	Boiled Pink Beans	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	97% 1.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	16% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	27% 1.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	61% 0.79mg	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	191% 762μg	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	268% 241mg	0% 0mg	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	29.6% 4.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	14% 16.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Boiled Pink Beans	Recommended Dietary Allowance
Calcium	18% 181mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	137% 1.23mg	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	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	70% 295mg	420mg per day for Men 19-50 years
Manganese	4.93% 0.11mg	108% 2.5mg	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	107% 748mg	700mg per day for Men 19-50 years
Potassium	24% 821mg	67.8% 2304mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	10.6% 393g	7.5% 278g	3700g per day for Men 19-50 years

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

• Raw Oranges have more Vitamin A and more Vitamin C than Boiled Pink Beans.
• While Boiled Pink Beans contain 3 times more Vitamin B1, 1.6 times more Vitamin B2, 2 times more Vitamin B3, 2.9 times more Vitamin B6, 5.6 times more Vitamin B9, 5.4 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Boiled Pink Beans have similar amounts of Vitamin B5 per 1 lb.
• Both Raw Oranges as well as Boiled Pink Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Oranges vs Boiled Pink Beans:

• Raw Oranges have 1.4 times more Water than Boiled Pink Beans.
• While Boiled Pink Beans contain 1.3 times more Calcium, 6 times more Copper, 23 times more Iron, 6.5 times more Magnesium, 21.9 times more Manganese, 11.8 times more Phosphorus, 2.8 times more Potassium, 2.8 times more Selenium and 13.7 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 1 pound:

• Raw Oranges have 26 times more Sugars than Boiled Pink Beans.
• While Boiled Pink Beans contain 3.2 times more Energy, 13.7 times more Omega 3, 2.4 times more Carbohydrate, 2.2 times more Fiber and 9.6 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Boiled Pink Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.