Comparing Nutrients in 1 pound Florida Oranges VS Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Kidney Beans	28%	2%	70%

Macro Nutrients

	Florida Oranges	Kidney Beans	Recommended Dietary Allowance
Energy	7.2% 209kcal	52% 1510kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	3.9% 3.76g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	79% 1.27g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	4.75% 0.81g	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	209% 272g	130g per day for Men 19-50 years
Sugars	57% 41.5g	14% 10g	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	297% 113g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	191% 107g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Kidney 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	200% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	76.4% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	58.4% 9.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	139% 1.8mg	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	447% 1787μg	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	22.7% 20.4mg	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	72% 86μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Kidney Beans	Recommended Dietary Allowance
Calcium	19.5% 195mg	65% 649mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	483% 4.35mg	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	465% 37mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	4.73% 0.11mg	201% 4.63mg	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	264% 1846mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	188% 6378mg	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	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	115% 12.7mg	11mg per day for Men 19-50 years
Water	10.7% 395g	1.44% 53.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Kidney Beans per 1 lb

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

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

• 1 pound of Florida Oranges has 10 times more Vitamin C than Kidney Beans.
• While 1 lb of Raw All Types Kidney Beans contains 5.3 times more Vitamin B1, 5.5 times more Vitamin B2, 5.2 times more Vitamin B3, 3.1 times more Vitamin B5, 7.8 times more Vitamin B6, 23.2 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 All Types Kidney 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 Kidney Beans:

• 1 pound of Florida Oranges has 7.4 times more Water than Kidney Beans.
• While 1 lb of Raw All Types Kidney Beans contains 3.3 times more Calcium, 24.6 times more Copper, 91.1 times more Iron, 14 times more Magnesium, 42.5 times more Manganese, 33.9 times more Phosphorus, 8.3 times more Potassium, 6.4 times more Selenium and 34.9 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 4.1 times more Sugars than Kidney Beans.
• While 1 lb of Raw All Types Kidney Beans contains 7.2 times more Energy, 25.4 times more Omega 3, 5.2 times more Carbohydrate, 10.4 times more Fiber and 33.7 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 All Types Kidney Beans provide inadequate amounts of Omega 6 in one pound.