Comparing Nutrients in 1 pound Florida Oranges VS Boiled California Red Kidney Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Boiled California Red Kidney Beans with Salt	29%	1%	70%

Macro Nutrients

	Florida Oranges	Boiled California Red Kidney Beans with Salt	Recommended Dietary Allowance
Energy	7.2% 209kcal	19.4% 562kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	0.53% 0.091g	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	78% 102g	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	111% 42g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	74% 41.4g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Boiled California Red Kidney Beans with Salt	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	48.8% 0.59mg	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	11.3% 1.8mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	36.3% 0.47mg	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	84% 336μg	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	6.05% 5.44mg	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	Boiled California Red Kidney Beans with Salt	Recommended Dietary Allowance
Calcium	19.5% 195mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	146% 1.3mg	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	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	4.73% 0.11mg	62.7% 1.44mg	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	88.8% 621mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	56% 1901mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	72.6% 1089mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	10.7% 395g	8.2% 304g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Boiled California Red Kidney Beans with Salt per 1 lb

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

Lets compare vitamin content per 1 pound of Florida Oranges vs Boiled California Red Kidney Beans with Salt:

• 1 pound of Florida Oranges has 37.5 times more Vitamin C than Boiled California Red Kidney Beans with Salt.
• While 1 lb of Boiled California Red Kidney Beans with Salt contains 1.3 times more Vitamin B1, 1.6 times more Vitamin B2, 1.4 times more Vitamin B3, 2 times more Vitamin B6 and 4.4 times more Vitamin B9 than Raw Florida Oranges.
• Both Florida Oranges and Boiled California Red Kidney Beans with Salt provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Boiled California Red Kidney Beans with Salt have insufficient amounts of Vitamin C
• Both Raw Florida Oranges as well as Boiled California Red Kidney Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Florida Oranges vs Boiled California Red Kidney Beans with Salt:

• 1 pound of Florida Oranges has 1.3 times more Water than Boiled California Red Kidney Beans with Salt.
• While 1 lb of Boiled California Red Kidney Beans with Salt contains 1.5 times more Calcium, 7.4 times more Copper, 33.1 times more Iron, 4.8 times more Magnesium, 13.3 times more Manganese, 11.4 times more Phosphorus, 2.5 times more Potassium, 2.4 times more Selenium, more Sodium and 10.8 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 lb of Boiled California Red Kidney Beans with Salt contains 2.7 times more Energy, 2.9 times more Omega 3, 1.9 times more Carbohydrate, 3.9 times more Fiber and 13 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 Boiled California Red Kidney Beans with Salt provide inadequate amounts of Omega 6 in one pound.