Comparing Nutrients in 1 pound Navel Oranges VS Boiled Pinto Beans

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Boiled Pinto Beans	25%	4%	71%

Macro Nutrients

	Navel Oranges	Boiled Pinto Beans	Recommended Dietary Allowance
Energy	7.66% 222kcal	22.4% 649kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	3.04% 2.95g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	1.93% 0.62g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	39% 0.62g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	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	43.8% 57g	91% 119g	130g per day for Men 19-50 years
Sugars	53% 38.6g	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	14% 10.2g	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	% 8.94g	% 0g	g per day for Men 19-50 years
Sucrose	% 19.4g	% 1.54g	g per day for Men 19-50 years
Fiber	26.3% 9.98g	107% 41g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	73% 41g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Boiled Pinto Beans	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	73% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	9% 1.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	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	38.6% 154μg	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	298% 268mg	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	4.54% 0.68mg	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

	Navel 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	7.37% 0.59mg	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	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	15% 104mg	95% 667mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	58% 1978mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	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	10.5% 390g	7.7% 286g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Navel 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 Navel Oranges vs Boiled Pinto Beans:

• 1 pound of Navel Oranges has 1.3 times more Vitamin B3, 1.2 times more Vitamin B5 and 73.9 times more Vitamin C than Boiled Pinto Beans.
• While 1 lb of Boiled Pinto Beans contains 2.8 times more Vitamin B1, 2.9 times more Vitamin B6, 5.1 times more Vitamin B9, 6.3 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Boiled Pinto Beans provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Navel 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 Navel 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 Navel Oranges vs Boiled Pinto Beans:

• 1 pound of Navel Oranges has 1.4 times more Water than Boiled Pinto Beans.
• While 1 lb of Boiled Pinto Beans contains 5.6 times more Copper, 16.1 times more Iron, 4.5 times more Magnesium, 15.6 times more Manganese, 6.4 times more Phosphorus, 2.6 times more Potassium, more Selenium and 12.3 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Boiled Pinto Beans contain similar levels of Calcium per one pound.
• 1 pound of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Navel Oranges has 25 times more Sugars and more Fructose than Boiled Pinto Beans.
• While 1 lb of Boiled Pinto Beans contains 2.9 times more Energy, 15.2 times more Omega 3, 2.1 times more Carbohydrate, 4.1 times more Fiber and 9.9 times more Protein than Raw Navel Oranges.
• 1 pound of Navel Oranges provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Navel Oranges as well as Boiled Pinto Beans provide inadequate amounts of Omega 6 in one pound.