Comparing Nutrients in 1 pound Valencia Oranges VS Canned Pinto Beans

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Canned Pinto Beans	24%	7%	69%

Macro Nutrients

	Valencia Oranges	Canned Pinto Beans	Recommended Dietary Allowance
Energy	7.66% 222kcal	18% 517kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	4.2% 4.1g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	2.24% 0.72g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	44.8% 0.72g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	3.07% 0.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.5% 54g	70.6% 92g	130g per day for Men 19-50 years
Sugars	NA	3.38% 2.45g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 2.45g	g per day for Men 19-50 years
Fiber	30% 11.3g	65.7% 25g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Canned Pinto Beans	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	19.7% 0.24mg	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	7.77% 1.24mg	7.7% 1.23mg	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	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	44.2% 177μg	27.2% 109μg	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	0.5% 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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Canned Pinto Beans	Recommended Dietary Allowance
Calcium	18% 181mg	28.6% 286mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	131% 1.17mg	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	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	75.5% 1.74mg	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	65.4% 458mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	36.6% 1243mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	72.3% 1084mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	10.6% 392g	8.66% 320g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Valencia Oranges has 1.7 times more Vitamin B1, 2.1 times more Vitamin B2, 1.6 times more Vitamin B9 and 485 times more Vitamin C than Canned Pinto Beans.
• 1 pound of Canned Pinto Beans have insufficient amounts of Vitamin B2 and Vitamin C
• Both Raw Valencia Oranges as well as Canned Pinto Beans, Solids have insufficient amounts of Vitamin B3, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Valencia Oranges has 1.2 times more Water than Canned Pinto Beans.
• While 1 lb of Canned Pinto Beans, Solids contains 1.6 times more Calcium, 7 times more Copper, 14.8 times more Iron, 3.2 times more Magnesium, 16.7 times more Manganese, 5.9 times more Phosphorus, 1.5 times more Potassium, more Sodium and 10.2 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 Canned Pinto Beans, Solids contains 2.3 times more Energy, 9.9 times more Omega 3, 1.7 times more Carbohydrate, 2.2 times more Fiber and 6.7 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 Canned Pinto Beans, Solids provide inadequate amounts of Omega 6 in one pound.