Comparing Nutrients in 1 pound Oranges with Peel VS Canned Refried Beans

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Canned Refried Beans	22%	20%	58%

Macro Nutrients

	Oranges with Peel	Canned Refried Beans	Recommended Dietary Allowance
Energy	9.85% 286kcal	14% 408kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	9.4% 9.1g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	8.94% 2.86g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	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	54% 70.3g	47.3% 61.5g	130g per day for Men 19-50 years
Sugars	NA	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	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	% 2.45g	g per day for Men 19-50 years
Fiber	53.7% 20.4g	44% 16.8g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	40.3% 22.6g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Canned Refried Beans	Recommended Dietary Allowance
Vitamin A	6.55% 59μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	28.7% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	27.6% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	10.4% 1.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	17% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	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	34% 136μg	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	358% 322mg	30.2% 27.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.72% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Canned Refried Beans	Recommended Dietary Allowance
Calcium	31.8% 318mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	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	45.4% 3.63mg	81.6% 6.53mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	NA	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	14.3% 100mg	59.6% 417mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	42.6% 1447mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	48% 26.3μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	112% 1678mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	24% 2.63mg	11mg per day for Men 19-50 years
Water	10% 373g	9.53% 353g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Canned Refried Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Oranges with Peel versus 1 lb of Canned Refried Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Oranges with Peel has 1.3 times more Vitamin B1, 1.4 times more Vitamin B3, 1.7 times more Vitamin B5, 2.7 times more Vitamin B9 and 11.8 times more Vitamin C than Canned Refried Beans.
• While 1 lb of Canned Refried Beans contains 1.6 times more Vitamin B2 than Raw Oranges with Peel .
• Both Oranges with Peel and Canned Refried Beans provide similar amounts of Vitamin B6 per one pound.
• Both Raw Oranges with Peel as well as Canned Refried Beans have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

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

• 1 pound of Oranges with Peel has 2.4 times more Calcium than Canned Refried Beans.
• While 1 lb of Canned Refried Beans contains 2.3 times more Copper, 1.8 times more Iron, 2.5 times more Magnesium, 4.2 times more Phosphorus, 1.6 times more Potassium, 8.3 times more Selenium, 185 times more Sodium and 5.3 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Canned Refried Beans contain similar levels of Water per one pound.
• 1 pound of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oranges with Peel has 1.2 times more Fiber than Canned Refried Beans.
• While 1 lb of Canned Refried Beans contains 1.4 times more Energy, 6.7 times more Fat, 10.6 times more Omega 3, 8.2 times more Omega 6 and 3.8 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Canned Refried Beans offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6