Comparing Nutrients in 1 pound Valencia Oranges VS Canned White Beans

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Canned White Beans	25%	2%	73%

Macro Nutrients

	Valencia Oranges	Canned White Beans	Recommended Dietary Allowance
Energy	7.66% 222kcal	18% 517kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	16% 0.25g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	1.8% 0.3g	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	74% 96g	130g per day for Men 19-50 years
Sugars	NA	1.8% 1.3g	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	57.3% 21.8g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	59% 33g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Canned White 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	36.3% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	3.2% 0.51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	16.8% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	26% 0.34mg	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	73.7% 295μg	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	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Canned White Beans	Recommended Dietary Allowance
Calcium	18% 181mg	33% 331mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	117% 1.05mg	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	170% 13.6mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	55% 231mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	102% 2.34mg	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	59% 413mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	60.6% 2059mg	3400mg per day for Men 19-50 years
Selenium	NA	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	103% 1542mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	46% 5.1mg	11mg per day for Men 19-50 years
Water	10.6% 392g	8.6% 318g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges have more Vitamin A, 2.4 times more Vitamin B3, 1.4 times more Vitamin B5 and more Vitamin C than Canned White Beans.
• While Canned White Beans contain 1.7 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Canned White Beans have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B6 per 1 lb.
• Both Raw Valencia Oranges as well as Canned White Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Raw Valencia Oranges have 1.2 times more Water than Canned White Beans.
• While Canned White Beans contain 1.8 times more Calcium, 6.3 times more Copper, 33.2 times more Iron, 5.1 times more Magnesium, 22.4 times more Manganese, 5.4 times more Phosphorus, 2.5 times more Potassium, more Sodium and 18.7 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 1 pound:

• Canned White Beans contain 2.3 times more Energy, 3.5 times more Omega 3, 1.8 times more Carbohydrate, 1.9 times more Fiber and 7 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Canned White Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.