Comparing Nutrients in 5 ounces Valencia Oranges VS Boiled Pinto Beans

Macros Ratio

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

Macro Nutrients

	Valencia Oranges	Boiled Pinto Beans	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	7% 203kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.95% 0.92g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	0.82% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	28.6% 37g	130g per day for Men 19-50 years
Sugars	NA	0.66% 0.48g	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	% 0.48g	g per day for Men 19-50 years
Fiber	9.33% 3.54g	33.6% 12.8g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Boiled Pinto Beans	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	22.8% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	2.8% 0.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	5.95% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	25% 0.32mg	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	14% 55.3μg	61% 244μg	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	76.4% 68.7mg	1.26% 1.13mg	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	8.9% 1.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Boiled Pinto Beans	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	6.52% 65.2mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	34.5% 0.31mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.078% 3.1μg	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	1.6% 0.13mg	37% 2.96mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	17% 71mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	28% 0.64mg	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	3.44% 24mg	29.8% 208mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	18% 618mg	3400mg per day for Men 19-50 years
Selenium	NA	16% 8.8μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	3.3% 122g	2.4% 89.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Valencia Oranges vs Boiled Pinto Beans:

• Raw Valencia Oranges have more Vitamin A and 60.6 times more Vitamin C than Boiled Pinto Beans.
• While Boiled Pinto Beans contain 2.2 times more Vitamin B1, 1.6 times more Vitamin B2, 3.6 times more Vitamin B6 and 4.4 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Boiled Pinto Beans have similar amounts of Vitamin B3 and Vitamin B5 per 5 oz.
• Both Raw Valencia Oranges as well as Boiled Pinto Beans have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Valencia Oranges vs Boiled Pinto Beans:

• Raw Valencia Oranges have 1.4 times more Water than Boiled Pinto Beans.
• While Boiled Pinto Beans contain 5.9 times more Copper, 23.2 times more Iron, 5 times more Magnesium, 19.7 times more Manganese, 8.6 times more Phosphorus, 2.4 times more Potassium and 16.3 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Boiled Pinto Beans have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled Pinto Beans contain 2.9 times more Energy, 8.6 times more Omega 3, 2.2 times more Carbohydrate, 3.6 times more Fiber and 8.7 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Boiled Pinto Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.