Comparing Nutrients in 300 calories Pinto Beans VS Valencia Oranges

Weight per 300 calories

• Pinto Beans: 86.5g
• Valencia Oranges: 612g

Pinto Beans have 7.1 times more energy per 100g than Valencia Oranges. It has high energy density when compared to other foods. Raw Valencia Oranges having low energy density.

Which food has more nutrients per 300 calories - Pinto Beans or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Pinto Beans	25%	3%	72%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Pinto Beans	Valencia Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.06g	1.9% 1.84g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	13% 0.2g	6.12% 0.098g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.6% 54g	56% 72.8g	130g per day for Men 19-50 years
Sugars	2.5% 1.82g	NA	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	% 0.11g	NA	g per day for Men 19-50 years
Sucrose	% 1.7g	NA	g per day for Men 19-50 years
Fiber	35.3% 13.4g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	33% 18.5g	11.4% 6.37g	56g per day for Men 19-50 years

Vitamins

	Pinto Beans	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.16% 73.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.4% 0.62mg	44.4% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.34% 1mg	10.5% 1.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	30.6% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.5% 0.41mg	29.7% 0.39mg	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	113% 454μg	59.7% 239μg	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	6.05% 5.45mg	330% 297mg	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	1.2% 0.18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.03% 4.84μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pinto Beans	Valencia Oranges	Recommended Dietary Allowance
Calcium	9.77% 98mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	85.8% 0.77mg	25% 0.23mg	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	54.8% 4.4mg	6.9% 0.55mg	8mg per day for Men 19-50 years
Magnesium	36.2% 152mg	14.6% 61.2mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	6.12% 0.14mg	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	50.8% 355mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	35.4% 1204mg	32.2% 1096mg	3400mg per day for Men 19-50 years
Selenium	44% 24μg	NA	55μg per day for Men 19-50 years
Sodium	0.69% 10.4mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	18% 1.97mg	3.34% 0.37mg	11mg per day for Men 19-50 years
Water	0.26% 9.8g	14.3% 529g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Pinto Beans vs Valencia Oranges:

• Raw Pinto Beans have 1.9 times more Vitamin B9 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A, 1.3 times more Vitamin B2, 1.7 times more Vitamin B3, 2.3 times more Vitamin B5 and 54.5 times more Vitamin C than Raw Pinto Beans.
• Both Raw Pinto Beans and Raw Valencia Oranges have similar amounts of Vitamin B1 and Vitamin B6 per 300 kcal.
• Both Raw Pinto Beans as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Pinto Beans vs Valencia Oranges:

• Raw Pinto Beans have 3.4 times more Copper, 8 times more Iron, 2.5 times more Magnesium, 7 times more Manganese, 3.4 times more Phosphorus and 5.4 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.5 times more Calcium and 54 times more Water than Raw Pinto Beans.
• Both Raw Pinto Beans and Raw Valencia Oranges have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Pinto Beans have 2.1 times more Omega 3 and 2.9 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.3 times more Carbohydrate than Raw Pinto Beans.
• Both Raw Pinto Beans and Raw Valencia Oranges have similar amounts of Energy and Fiber per 300 kcal.
• Both Raw Pinto Beans as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.