Comparing Nutrients in 1 pound Florida Oranges VS Cooked Frozen Young Pinto Beans

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Cooked Frozen Young Pinto Beans	23%	3%	74%

Macro Nutrients

	Florida Oranges	Cooked Frozen Young Pinto Beans	Recommended Dietary Allowance
Energy	7.2% 209kcal	25.3% 735kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	2.24% 2.18g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.82% 0.26g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	50% 0.8g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	2.64% 0.45g	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	108% 140g	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	64.5% 24.5g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	75.4% 42.2g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Cooked Frozen Young Pinto Beans	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	104% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	37.7% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	18% 2.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	67.7% 0.88mg	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	38.6% 154μg	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	3.53% 3.18mg	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	Cooked Frozen Young Pinto Beans	Recommended Dietary Allowance
Calcium	19.5% 195mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	44.4% 0.4mg	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	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	58.3% 245mg	420mg per day for Men 19-50 years
Manganese	4.73% 0.11mg	97% 2.24mg	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	64.8% 454mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	25% 376mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	28.5% 3.13mg	11mg per day for Men 19-50 years
Water	10.7% 395g	7.1% 263g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Cooked Frozen Young Pinto Beans per 1 lb

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

Lets compare vitamin content per 1 pound of Florida Oranges vs Cooked Frozen Young Pinto Beans:

• 1 pound of Florida Oranges has 64.3 times more Vitamin C than Cooked Frozen Young Pinto Beans.
• While 1 lb of Boiled and Drained Frozen Young Pinto Beans contains 2.7 times more Vitamin B1, 2.7 times more Vitamin B2, 1.6 times more Vitamin B3, 3.8 times more Vitamin B6 and 2 times more Vitamin B9 than Raw Florida Oranges.
• Both Florida Oranges and Cooked Frozen Young Pinto Beans provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Cooked Frozen Young Pinto Beans have insufficient amounts of Vitamin C
• Both Raw Florida Oranges as well as Boiled and Drained Frozen Young Pinto Beans have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Florida Oranges vs Cooked Frozen Young Pinto Beans:

• 1 pound of Florida Oranges has 1.5 times more Water than Cooked Frozen Young Pinto Beans.
• While 1 lb of Boiled and Drained Frozen Young Pinto Beans contains 2.3 times more Copper, 30.1 times more Iron, 5.4 times more Magnesium, 20.5 times more Manganese, 8.3 times more Phosphorus, 3.8 times more Potassium, 2.8 times more Selenium, more Sodium and 8.6 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Cooked Frozen Young Pinto Beans contain similar levels of Calcium per one pound.
• 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 and Drained Frozen Young Pinto Beans contains 3.5 times more Energy, 16.1 times more Omega 3, 2.7 times more Carbohydrate, 2.3 times more Fiber and 13.3 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 and Drained Frozen Young Pinto Beans provide inadequate amounts of Omega 6 in one pound.