Comparing Nutrients in 1 pound Navel Oranges VS Canned Refried Beans

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Canned Refried Beans	22%	20%	58%

Macro Nutrients

	Navel Oranges	Canned Refried Beans	Recommended Dietary Allowance
Energy	7.66% 222kcal	14% 408kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	9.4% 9.1g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	8.94% 2.86g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	9.63% 1.64g	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	47.3% 61.5g	130g per day for Men 19-50 years
Sugars	53% 38.6g	3.38% 2.45g	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	% 2.45g	g per day for Men 19-50 years
Fiber	26.3% 9.98g	44% 16.8g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	40.3% 22.6g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Canned Refried 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	28.7% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	27.6% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	10.4% 1.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	17% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	36% 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	38.6% 154μg	12.5% 50μg	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	30.2% 27.2mg	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	2.72% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Canned Refried Beans	Recommended Dietary Allowance
Calcium	19.5% 195mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	65% 0.59mg	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	7.37% 0.59mg	81.6% 6.53mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	57% 1.3mg	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	59.6% 417mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	42.6% 1447mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	48% 26.3μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	112% 1678mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	24% 2.63mg	11mg per day for Men 19-50 years
Water	10.5% 390g	9.53% 353g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Navel Oranges vs Canned Refried Beans:

• Raw Navel Oranges have more Vitamin A, 1.4 times more Vitamin B5, 3.1 times more Vitamin B9, 9.9 times more Vitamin C and 1.7 times more Vitamin E than Canned Refried Beans.
• While Canned Refried Beans contain 1.5 times more Vitamin B2, 1.3 times more Vitamin B6 and more Vitamin K than Raw Navel Oranges.
• Both Raw Navel Oranges and Canned Refried Beans have similar amounts of Vitamin B1 and Vitamin B3 per 1 lb.
• Both Raw Navel Oranges as well as Canned Refried Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Navel Oranges vs Canned Refried Beans:

• Raw Navel Oranges have 1.5 times more Calcium than Canned Refried Beans.
• While Canned Refried Beans contain 3.3 times more Copper, 11.1 times more Iron, 3.2 times more Magnesium, 10 times more Manganese, 4 times more Phosphorus, 1.9 times more Potassium, more Selenium, 370 times more Sodium and 7.3 times more Zinc than Raw Navel Oranges.
• Both Raw Navel Oranges and Canned Refried Beans have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Navel Oranges have 15.7 times more Sugars and more Fructose than Canned Refried Beans.
• While Canned Refried Beans contain 1.8 times more Energy, 13.4 times more Fat, 37.1 times more Saturated Fat, 18.8 times more Omega 3, 15.7 times more Omega 6, 1.7 times more Fiber and 5.5 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges and Canned Refried Beans have similar amounts of Carbohydrate per 1 lb.
• Both Raw Navel Oranges as well as Canned Refried Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.