Comparing Nutrients in 300 calories Valencia Oranges VS Boiled Pinto Beans with Salt

Weight per 300 calories

• Valencia Oranges: 612g
• Boiled Pinto Beans with Salt: 210g

Boiled Pinto Beans with Salt have 2.9 times more energy per unit of mass than Raw Valencia Oranges, which is average in comparison to other foods. Valencia Oranges having low energy density.

Discover which food has more nutrients per 300 calories - Valencia Oranges or Boiled Pinto Beans with Salt?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Boiled Pinto Beans with Salt	25%	4%	71%

Macro Nutrients

	Valencia Oranges	Boiled Pinto Beans with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.84g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	6.12% 0.098g	14.3% 0.23g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 72.8g	42.3% 55g	130g per day for Men 19-50 years
Sugars	NA	0.98% 0.71g	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	% 0.71g	g per day for Men 19-50 years
Fiber	40.3% 15.3g	49.7% 19g	38g per day for Men 19-50 years
Protein	11.4% 6.37g	33.8% 19g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Boiled Pinto Beans with Salt	Recommended Dietary Allowance
Vitamin A	8.16% 73.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.4% 0.53mg	33.7% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.24mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.68mg	4.17% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.6% 1.53mg	8.8% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.7% 0.39mg	37% 0.48mg	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	59.7% 239μg	90% 361μg	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	330% 297mg	1.86% 1.68mg	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	NA	13% 1.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.1% 7.34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Boiled Pinto Beans with Salt	Recommended Dietary Allowance
Calcium	24.5% 245mg	9.65% 97mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	51% 0.46mg	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	6.9% 0.55mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.2mg	25% 105mg	420mg per day for Men 19-50 years
Manganese	6.12% 0.14mg	41.3% 0.95mg	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	44% 308mg	700mg per day for Men 19-50 years
Potassium	32.2% 1096mg	27% 915mg	3400mg per day for Men 19-50 years
Selenium	NA	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	33.3% 499mg	1500mg per day for Men 19-50 years
Zinc	3.34% 0.37mg	18.7% 2.06mg	11mg per day for Men 19-50 years
Water	14.3% 529g	3.57% 132g	3700g per day for Men 19-50 years

Valencia Oranges VS Boiled Pinto Beans With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Valencia Oranges or Boiled Pinto Beans with Salt?

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

• 300 calories of Valencia Oranges have more Vitamin A, 1.3 times more Vitamin B1, 1.9 times more Vitamin B2, 2.5 times more Vitamin B3, 3.5 times more Vitamin B5 and 176.9 times more Vitamin C than Boiled Pinto Beans with Salt.
• While 300 kcal of Boiled Pinto Beans with Salt contain 1.5 times more Vitamin B9 than Raw Valencia Oranges.
• Both Valencia Oranges and Boiled Pinto Beans with Salt provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Boiled Pinto Beans with Salt have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
• Both Raw Valencia Oranges as well as Boiled Pinto Beans with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Valencia Oranges have 2.5 times more Calcium and 4 times more Water than Boiled Pinto Beans with Salt.
• While 300 kcal of Boiled Pinto Beans with Salt contain 2 times more Copper, 8 times more Iron, 1.7 times more Magnesium, 6.7 times more Manganese, 3 times more Phosphorus, more Sodium and 5.6 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Boiled Pinto Beans with Salt contain similar levels of Potassium per 300 calories.
• 300 calories of Valencia Oranges lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Valencia Oranges have 1.3 times more Carbohydrate than Boiled Pinto Beans with Salt.
• While 300 kcal of Boiled Pinto Beans with Salt contain 2.3 times more Omega 3 and 3 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Boiled Pinto Beans with Salt offer comparable quantities of Energy and Fiber per 300 calories.
• Both Raw Valencia Oranges as well as Boiled Pinto Beans with Salt provide inadequate amounts of Omega 6 in 300 calories.