Comparing Nutrients in 1 pound Oranges VS Canned Pinto Beans Rinsed

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Canned Pinto Beans Rinsed	23%	7%	70%

Macro Nutrients

	Oranges	Canned Pinto Beans Rinsed	Recommended Dietary Allowance
Energy	7.35% 213kcal	18.3% 531kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	4.54% 4.4g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	NA	32g per day for Men 19-50 years
Omega 3	2% 0.032g	NA	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	NA	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	72.5% 94g	130g per day for Men 19-50 years
Sugars	58.5% 42.4g	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	28.6% 11g	NA	38g per day for Men 19-50 years
Protein	7.6% 4.26g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Oranges	Canned Pinto Beans Rinsed	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	7.43% 1.2mg	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	NA	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	24% 95μg	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	0.5% 0.45mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Canned Pinto Beans Rinsed	Recommended Dietary Allowance
Calcium	18% 181mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	131% 1.18mg	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	5.67% 0.45mg	72% 5.76mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	4.93% 0.11mg	73% 1.68mg	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	62.2% 435mg	700mg per day for Men 19-50 years
Potassium	24% 821mg	31.2% 1061mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	64% 962mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	24.3% 2.68mg	11mg per day for Men 19-50 years
Water	10.6% 393g	8.6% 318g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges VS Canned Pinto Beans Rinsed per 1 lb

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

Lets compare vitamin content per 1 pound of Oranges vs Canned Pinto Beans Rinsed:

• 1 pound of Oranges has 1.7 times more Vitamin B1, 2.1 times more Vitamin B2, 1.4 times more Vitamin B9 and 532 times more Vitamin C than Canned Pinto Beans Rinsed.
• 1 pound of Canned Pinto Beans Rinsed have insufficient amounts of Vitamin B2 and Vitamin C
• Both Raw Oranges as well as Canned Pinto Beans, Rinsed Solids have insufficient amounts of Vitamin B3, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Oranges vs Canned Pinto Beans Rinsed:

• 1 pound of Oranges has 1.2 times more Water than Canned Pinto Beans Rinsed.
• While 1 lb of Canned Pinto Beans, Rinsed Solids contains 1.6 times more Calcium, 5.8 times more Copper, 12.7 times more Iron, 3 times more Magnesium, 14.8 times more Manganese, 6.9 times more Phosphorus, 1.3 times more Potassium, more Sodium and 8.4 times more Zinc than Raw Oranges.
• 1 pound of Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Canned Pinto Beans, Rinsed Solids contains 2.5 times more Energy, 1.8 times more Carbohydrate and 7.5 times more Protein than Raw Oranges.
• 1 pound of Oranges provide inadequate amounts of Energy and Protein