Comparing Nutrients in 1 pound Valencia Oranges VS Boiled Pinto Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Boiled Pinto Beans with Salt	25%	4%	71%

Macro Nutrients

	Valencia Oranges	Boiled Pinto Beans with Salt	Recommended Dietary Allowance
Energy	7.66% 222kcal	22.4% 649kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	3.04% 2.95g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	1.55% 0.49g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	31% 0.49g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	2.1% 0.35g	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	91% 119g	130g per day for Men 19-50 years
Sugars	NA	2.13% 1.54g	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	% 1.54g	g per day for Men 19-50 years
Fiber	30% 11.3g	107% 41g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	73% 41g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Boiled Pinto Beans with Salt	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	73% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	9% 1.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	80% 1.04mg	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	195% 780μg	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	4.03% 3.63mg	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	28.4% 4.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13.2% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Boiled Pinto Beans with Salt	Recommended Dietary Allowance
Calcium	18% 181mg	21% 209mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	110% 0.99mg	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	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	89.3% 2.05mg	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	95% 667mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	58% 1978mg	3400mg per day for Men 19-50 years
Selenium	NA	51% 28μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	72% 1080mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	40.4% 4.45mg	11mg per day for Men 19-50 years
Water	10.6% 392g	7.7% 286g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Boiled Pinto Beans with Salt per 1 lb

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

Lets compare vitamin content per 1 pound of Valencia Oranges vs Boiled Pinto Beans with Salt:

• 1 pound of Valencia Oranges has 60.6 times more Vitamin C than Boiled Pinto Beans with Salt.
• While 1 lb of Boiled Pinto Beans with Salt contains 2.2 times more Vitamin B1, 1.6 times more Vitamin B2, 3.6 times more Vitamin B6 and 4.4 times more Vitamin B9 than Raw Valencia Oranges.
• Both Valencia Oranges and Boiled Pinto Beans with Salt provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Boiled Pinto Beans with Salt have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Boiled Pinto Beans with Salt have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Valencia Oranges vs Boiled Pinto Beans with Salt:

• 1 pound of Valencia Oranges has 1.4 times more Water than Boiled Pinto Beans with Salt.
• While 1 lb of Boiled Pinto Beans with Salt contains 5.9 times more Copper, 23.2 times more Iron, 5 times more Magnesium, 19.7 times more Manganese, 8.6 times more Phosphorus, 2.4 times more Potassium, more Sodium and 16.3 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Boiled Pinto Beans with Salt contain similar levels of Calcium per one pound.
• 1 pound of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Boiled Pinto Beans with Salt contains 2.9 times more Energy, 6.8 times more Omega 3, 2.2 times more Carbohydrate, 3.6 times more Fiber and 8.7 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 Boiled Pinto Beans with Salt provide inadequate amounts of Omega 6 in one pound.