Comparing Nutrients in 1 pound Florida Oranges VS Great Northern Beans

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Great Northern Beans	25%	3%	72%

Macro Nutrients

	Florida Oranges	Great Northern Beans	Recommended Dietary Allowance
Energy	7.2% 209kcal	53% 1538kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	5.33% 5.17g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	5.05% 1.6g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	60.4% 0.97g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	7% 1.2g	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	218% 283g	130g per day for Men 19-50 years
Sugars	57% 41.5g	14% 10.3g	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	28.6% 11g	241% 92g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	177% 99g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Great Northern Beans	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	247% 2.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	82.7% 1.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	55.4% 8.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	100% 5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	156% 2.03mg	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	547% 2186μg	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	26.7% 24mg	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	6.65% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	22.7% 27.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Great Northern Beans	Recommended Dietary Allowance
Calcium	19.5% 195mg	79.4% 794mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	422% 3.8mg	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	310% 25mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	204% 857mg	420mg per day for Men 19-50 years
Manganese	4.73% 0.11mg	281% 6.45mg	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	290% 2028mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	185% 6291mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	106% 58.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	10.7% 395g	1.3% 48.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Great Northern Beans per 1 lb

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

Lets compare vitamin content per 1 pound of Florida Oranges vs Great Northern Beans:

• 1 pound of Florida Oranges has 8.5 times more Vitamin C than Great Northern Beans.
• While 1 lb of Raw Great Northern Beans contains 6.5 times more Vitamin B1, 5.9 times more Vitamin B2, 4.9 times more Vitamin B3, 4.4 times more Vitamin B5, 8.8 times more Vitamin B6, 28.4 times more Vitamin B9 and more Vitamin K than Raw Florida Oranges.
• 1 pound of Florida Oranges have insufficient amounts of Vitamin K
• Both Raw Florida Oranges as well as Raw Great Northern Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Florida Oranges vs Great Northern Beans:

• 1 pound of Florida Oranges has 8.1 times more Water than Great Northern Beans.
• While 1 lb of Raw Great Northern Beans contains 4.1 times more Calcium, 21.5 times more Copper, 60.8 times more Iron, 18.9 times more Magnesium, 59.3 times more Manganese, 37.3 times more Phosphorus, 8.2 times more Potassium, 25.8 times more Selenium and 28.9 times more Zinc than Raw Florida Oranges.
• 1 pound of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Florida Oranges has 4 times more Sugars than Great Northern Beans.
• While 1 lb of Raw Great Northern Beans contains 7.4 times more Energy, 19.4 times more Omega 3, 5.4 times more Carbohydrate, 8.4 times more Fiber and 31.2 times more Protein than Raw Florida Oranges.
• 1 pound of Florida Oranges provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Florida Oranges as well as Raw Great Northern Beans provide inadequate amounts of Omega 6 in one pound.