Comparing Nutrients in 1 pound Valencia Oranges VS Black Beans

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Black Beans	25%	4%	71%

Macro Nutrients

	Valencia Oranges	Black Beans	Recommended Dietary Allowance
Energy	7.66% 222kcal	53.3% 1547kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	6.64% 6.44g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	5.2% 1.66g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	79% 1.26g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	8.86% 1.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.5% 54g	218% 283g	130g per day for Men 19-50 years
Sugars	NA	13.3% 9.6g	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	30% 11.3g	185% 70.3g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	175% 98g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Black Beans	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	340% 4.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	67.3% 0.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	55.4% 8.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	81.6% 4.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	100% 1.3mg	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	44.2% 177μg	503% 2014μg	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	244% 220mg	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	NA	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	21% 25.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Black Beans	Recommended Dietary Allowance
Calcium	18% 181mg	55.8% 558mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	424% 3.8mg	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	5.1% 0.41mg	285% 22.8mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	185% 776mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	209% 4.8mg	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	11% 77mg	228% 1597mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	198% 6727mg	3400mg per day for Men 19-50 years
Selenium	NA	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	151% 16.6mg	11mg per day for Men 19-50 years
Water	10.6% 392g	1.35% 50g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Black Beans per 1 lb

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

Lets compare vitamin content per 1 pound of Valencia Oranges vs Black Beans:

• 1 pound of Valencia Oranges has more Vitamin C than Black Beans.
• While 1 lb of Raw Black Beans contains 10.3 times more Vitamin B1, 4.8 times more Vitamin B2, 7.1 times more Vitamin B3, 3.6 times more Vitamin B5, 4.5 times more Vitamin B6 and 11.4 times more Vitamin B9 than Raw Valencia Oranges.
• 1 pound of Valencia Oranges have insufficient amounts of Vitamin B3
• 1 pound of Black Beans have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Raw Black Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Valencia Oranges vs Black Beans:

• 1 pound of Valencia Oranges has 7.8 times more Water than Black Beans.
• While 1 lb of Raw Black Beans contains 3.1 times more Calcium, 22.7 times more Copper, 55.8 times more Iron, 17.1 times more Magnesium, 46.1 times more Manganese, 20.7 times more Phosphorus, 8.3 times more Potassium and 60.8 times more Zinc than Raw Valencia Oranges.
• 1 pound of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Black Beans contains 7 times more Energy, 17.4 times more Omega 3, 5.2 times more Carbohydrate, 6.2 times more Fiber and 20.8 times more Protein than Raw Valencia Oranges.
• 1 pound of Valencia Oranges provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Valencia Oranges as well as Raw Black Beans provide inadequate amounts of Omega 6 in one pound.