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

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cooked Chili Beans, Barbecue, Ranch Style	21%	9%	70%

Macro Nutrients

	Valencia Oranges	Cooked Chili Beans, Barbecue, Ranch Style	Recommended Dietary Allowance
Energy	7.66% 222kcal	15% 440kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	4.68% 4.54g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	2.06% 0.66g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	96% 1.54g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	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	41.5% 54g	59% 76.7g	130g per day for Men 19-50 years
Sugars	NA	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	30% 11.3g	50% 19g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	40.5% 22.7g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cooked Chili Beans, Barbecue, Ranch Style	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	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	7.77% 1.24mg	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	22% 0.29mg	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	44.2% 177μg	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	244% 220mg	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	NA	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cooked Chili Beans, Barbecue, Ranch Style	Recommended Dietary Allowance
Calcium	18% 181mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	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	5.1% 0.41mg	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	4.54% 0.1mg	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	11% 77mg	100% 699mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	60% 2041mg	3400mg per day for Men 19-50 years
Selenium	NA	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	2.47% 0.27mg	82.5% 9.07mg	11mg per day for Men 19-50 years
Water	10.6% 392g	9.26% 342g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges have 12 times more Vitamin A, 2.2 times more Vitamin B1, 1.5 times more Vitamin B9 and 28.5 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 4.3 times more Vitamin B6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Cooked Chili Beans, Barbecue, Ranch Style have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Raw Valencia Oranges have 1.3 times more Calcium than Cooked Chili Beans, Barbecue, Ranch Style.
• While Cooked Chili Beans, Barbecue, Ranch Style contain 6.8 times more Copper, 20.7 times more Iron, 4.5 times more Magnesium, 9.1 times more Phosphorus, 2.5 times more Potassium, more Sodium and 33.3 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Cooked Chili Beans, Barbecue, Ranch Style have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cooked Chili Beans, Barbecue, Ranch Style contain 2 times more Energy, 3.3 times more Fat, 21.2 times more Omega 3, 4.9 times more Omega 6, 1.4 times more Carbohydrate, 1.7 times more Fiber and 4.8 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Cooked Chili Beans, Barbecue, Ranch Style have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.