Comparing Nutrients in 1 pound Florida Oranges VS Canned Adzuki Beans sweetened

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Canned Adzuki Beans sweetened	6%	0%	94%

Macro Nutrients

	Florida Oranges	Canned Adzuki Beans sweetened	Recommended Dietary Allowance
Energy	7.2% 209kcal	37% 1075kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	0.14% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	NA	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	0.16% 0.027g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.3% 52.3g	192% 250g	130g per day for Men 19-50 years
Sugars	57% 41.5g	NA	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	28.6% 11g	NA	38g per day for Men 19-50 years
Protein	5.67% 3.18g	30.8% 17.2g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Canned Adzuki Beans sweetened	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	38% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	19.5% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	18% 2.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	34.3% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	29.3% 0.38mg	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	19.3% 77μg	121% 485μg	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	227% 204mg	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	5.44% 0.82mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Canned Adzuki Beans sweetened	Recommended Dietary Allowance
Calcium	19.5% 195mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	134% 1.2mg	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	64% 5.13mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	33.5% 141mg	420mg per day for Men 19-50 years
Manganese	4.73% 0.11mg	99% 2.3mg	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	7.78% 54.4mg	48% 336mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	16% 540mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	66% 989mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	64.3% 7.08mg	11mg per day for Men 19-50 years
Water	10.7% 395g	4.97% 184g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Florida Oranges vs Canned Adzuki Beans sweetened:

• Raw Florida Oranges have more Vitamin A and more Vitamin C than Canned Adzuki Beans sweetened.
• While Canned Adzuki Beans sweetened contain 1.4 times more Vitamin B2, 1.6 times more Vitamin B3, 1.5 times more Vitamin B5, 1.6 times more Vitamin B6 and 6.3 times more Vitamin B9 than Raw Florida Oranges.
• Both Raw Florida Oranges and Canned Adzuki Beans sweetened have similar amounts of Vitamin B1 per 1 lb.
• Both Raw Florida Oranges as well as Canned Adzuki Beans sweetened have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Florida Oranges vs Canned Adzuki Beans sweetened:

• Raw Florida Oranges have 2 times more Calcium, 1.4 times more Potassium and 2.1 times more Water than Canned Adzuki Beans sweetened.
• While Canned Adzuki Beans sweetened contain 6.8 times more Copper, 12.6 times more Iron, 3.1 times more Magnesium, 21 times more Manganese, 6.2 times more Phosphorus, 6.4 times more Selenium, more Sodium and 19.5 times more Zinc than Raw Florida Oranges.

Comparison of macro-nutrients per 1 pound:

• Canned Adzuki Beans sweetened contain 5.2 times more Energy, 4.8 times more Carbohydrate and 5.4 times more Protein than Raw Florida Oranges.
• Both Raw Florida Oranges as well as Canned Adzuki Beans sweetened have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.