Comparing Nutrients in 1 pound Florida Oranges VS Boiled Pinto Beans

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Boiled Pinto Beans	25%	4%	71%

Macro Nutrients

	Florida Oranges	Boiled Pinto Beans	Recommended Dietary Allowance
Energy	7.2% 209kcal	22.4% 649kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	3.04% 2.95g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	1.93% 0.62g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	39% 0.62g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	2.6% 0.44g	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	91% 119g	130g per day for Men 19-50 years
Sugars	57% 41.5g	2.13% 1.54g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 1.54g	g per day for Men 19-50 years
Fiber	28.6% 11g	107% 41g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	73% 41g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Boiled Pinto 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	73% 0.88mg	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	9% 1.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	80% 1.04mg	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	195% 780μg	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	4.03% 3.63mg	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	28.4% 4.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	13.2% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Boiled Pinto Beans	Recommended Dietary Allowance
Calcium	19.5% 195mg	21% 209mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	110% 0.99mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 9.98μg	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	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	4.73% 0.11mg	89.3% 2.05mg	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	95% 667mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	58% 1978mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	40.4% 4.45mg	11mg per day for Men 19-50 years
Water	10.7% 395g	7.7% 286g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Boiled Pinto Beans per 1 lb

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

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

• 1 pound of Florida Oranges has 1.3 times more Vitamin B3 and 56.3 times more Vitamin C than Boiled Pinto Beans.
• While 1 lb of Boiled Pinto Beans contains 1.9 times more Vitamin B1, 1.6 times more Vitamin B2, 4.5 times more Vitamin B6, 10.1 times more Vitamin B9, 5.2 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• Both Florida Oranges and Boiled Pinto Beans provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Florida Oranges have insufficient amounts of Vitamin E and Vitamin K
• 1 pound of Boiled Pinto Beans have insufficient amounts of Vitamin B3 and Vitamin C
• Both Raw Florida Oranges as well as Boiled Pinto Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Florida Oranges vs Boiled Pinto Beans:

• 1 pound of Florida Oranges has 1.4 times more Water than Boiled Pinto Beans.
• While 1 lb of Boiled Pinto Beans contains 5.6 times more Copper, 23.2 times more Iron, 5 times more Magnesium, 18.9 times more Manganese, 12.3 times more Phosphorus, 2.6 times more Potassium, 12.4 times more Selenium and 12.3 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Boiled 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 pound of Florida Oranges has 26.9 times more Sugars than Boiled Pinto Beans.
• While 1 lb of Boiled Pinto Beans contains 3.1 times more Energy, 12.5 times more Omega 3, 2.3 times more Carbohydrate, 3.8 times more Fiber and 12.9 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 Pinto Beans provide inadequate amounts of Omega 6 in one pound.