Comparing Nutrients in 1 pound Canned Refried Beans VS Oranges

Macros Ratio

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

Macro Nutrients

	Canned Refried Beans	Oranges	Recommended Dietary Allowance
Energy	14% 408kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	9.4% 9.1g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	8.94% 2.86g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	9.63% 1.64g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.3% 61.5g	41% 53.3g	130g per day for Men 19-50 years
Sugars	3.38% 2.45g	58.5% 42.4g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 2.45g	NA	g per day for Men 19-50 years
Fiber	44% 16.8g	28.6% 11g	38g per day for Men 19-50 years
Protein	40.3% 22.6g	7.6% 4.26g	56g per day for Men 19-50 years

Vitamins

	Canned Refried Beans	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.7% 0.34mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.6% 0.36mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.66mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.86mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	21% 0.27mg	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	12.5% 50μg	34% 136μg	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	30.2% 27.2mg	268% 241mg	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	2.72% 0.41mg	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Refried Beans	Oranges	Recommended Dietary Allowance
Calcium	13% 132mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	65% 0.59mg	22.7% 0.2mg	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	81.6% 6.53mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	37.8% 159mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	57% 1.3mg	4.93% 0.11mg	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	59.6% 417mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	42.6% 1447mg	24% 821mg	3400mg per day for Men 19-50 years
Selenium	48% 26.3μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	112% 1678mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	24% 2.63mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	9.53% 353g	10.6% 393g	3700g per day for Men 19-50 years

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

• Canned Refried Beans have 2 times more Vitamin B2, 1.3 times more Vitamin B3, 1.7 times more Vitamin B6 and more Vitamin K than Raw Oranges.
• While Raw Oranges contain more Vitamin A, 1.3 times more Vitamin B5, 2.7 times more Vitamin B9, 8.9 times more Vitamin C and 2 times more Vitamin E than Canned Refried Beans.
• Both Canned Refried Beans and Raw Oranges have similar amounts of Vitamin B1 per 1 lb.
• Both Canned Refried Beans as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Canned Refried Beans have 2.9 times more Copper, 14.4 times more Iron, 3.5 times more Magnesium, 11.6 times more Manganese, 6.6 times more Phosphorus, 1.8 times more Potassium, 11.6 times more Selenium, more Sodium and 8.3 times more Zinc than Raw Oranges.
• While Raw Oranges contain 1.4 times more Calcium than Canned Refried Beans.
• Both Canned Refried Beans and Raw Oranges have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Refried Beans have 1.9 times more Energy, 16.8 times more Fat, 42.1 times more Saturated Fat, 24.1 times more Omega 3, 20.1 times more Omega 6, 1.5 times more Fiber and 5.3 times more Protein than Raw Oranges.
• While Raw Oranges contain 17.3 times more Sugars than Canned Refried Beans.
• Both Canned Refried Beans and Raw Oranges have similar amounts of Carbohydrate per 1 lb.
• Both Canned Refried Beans as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.