Comparing Nutrients in 1 pound Florida Oranges VS Canned Red Kidney Beans Rinsed

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Canned Red Kidney Beans Rinsed	26%	7%	67%

Macro Nutrients

	Florida Oranges	Canned Red Kidney Beans Rinsed	Recommended Dietary Allowance
Energy	7.2% 209kcal	19% 549kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	4.35% 4.2g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	4.65% 1.5g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	37.4% 0.6g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	5.8% 0.98g	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	72.6% 94g	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	71.6% 27.2g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	65.8% 37g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Canned Red Kidney Beans Rinsed	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	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	5.23% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	39.4% 0.51mg	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	26% 104μg	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	1% 0.91mg	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	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	21.5% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Canned Red Kidney Beans Rinsed	Recommended Dietary Allowance
Calcium	19.5% 195mg	26.3% 263mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	143% 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	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	31.3% 132mg	420mg per day for Men 19-50 years
Manganese	4.73% 0.11mg	75.3% 1.73mg	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	76.5% 535mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	33.4% 1134mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	63% 943mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	30.5% 3.36mg	11mg per day for Men 19-50 years
Water	10.7% 395g	8.44% 312g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Canned Red Kidney Beans Rinsed per 1 lb

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

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

• 1 pound of Florida Oranges has 1.7 times more Vitamin B1, 2.7 times more Vitamin B2 and 225 times more Vitamin C than Canned Red Kidney Beans Rinsed.
• While 1 lb of Canned Red Kidney Beans, Rinsed Solids contains 2.2 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin K than Raw Florida Oranges.
• Both Florida Oranges and Canned Red Kidney Beans Rinsed provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Florida Oranges have insufficient amounts of Vitamin K
• 1 pound of Canned Red Kidney Beans Rinsed have insufficient amounts of Vitamin B2 and Vitamin C
• Both Raw Florida Oranges as well as Canned Red Kidney Beans, Rinsed Solids 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 Canned Red Kidney Beans Rinsed:

• 1 pound of Florida Oranges has 1.3 times more Water than Canned Red Kidney Beans Rinsed.
• While 1 lb of Canned Red Kidney Beans, Rinsed Solids contains 1.3 times more Calcium, 7.3 times more Copper, 16.7 times more Iron, 2.9 times more Magnesium, 15.9 times more Manganese, 9.8 times more Phosphorus, 1.5 times more Potassium, more Sodium and 9.3 times more Zinc than Raw Florida Oranges.
• 1 pound of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Canned Red Kidney Beans, Rinsed Solids contains 2.6 times more Energy, 12 times more Omega 3, 1.8 times more Carbohydrate, 2.5 times more Fiber and 11.6 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 Canned Red Kidney Beans, Rinsed Solids provide inadequate amounts of Omega 6 in one pound.