Comparing Nutrients in 5 ounces Florida Oranges VS Canned Adzuki Beans sweetened

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Canned Adzuki Beans sweetened	6%	0%	94%

Macro Nutrients

	Florida Oranges	Canned Adzuki Beans sweetened	Recommended Dietary Allowance
Energy	2.25% 65.2kcal	11.6% 336kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.044% 0.043g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.049% 0.016g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	NA	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.05% 0.009g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.4g	60% 78g	130g per day for Men 19-50 years
Sugars	18% 13g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	8.95% 3.4g	NA	38g per day for Men 19-50 years
Protein	1.77% 0.99g	9.6% 5.4g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Canned Adzuki Beans sweetened	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	5.6% 0.89mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	10.7% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.56% 0.072mg	9.16% 0.12mg	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	6.02% 24μg	38% 152μg	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	71% 63.8mg	0% 0mg	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	1.7% 0.26mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Canned Adzuki Beans sweetened	Recommended Dietary Allowance
Calcium	6.1% 61mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	41.7% 0.38mg	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	1.6% 0.13mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	10.5% 44mg	420mg per day for Men 19-50 years
Manganese	1.48% 0.034mg	31% 0.71mg	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	2.43% 17mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	7.05% 240mg	4.96% 169mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	20.6% 309mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	3.34% 124g	1.55% 57.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Canned Adzuki Beans sweetened per 5 oz

Compare the macro and micronutrient content in 5 oz of Florida Oranges versus 5 oz of Canned Adzuki Beans sweetened to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Florida Oranges vs Canned Adzuki Beans sweetened:

• 5 ounces of Florida Oranges have more Vitamin C than Canned Adzuki Beans sweetened.
• While 5 oz of Canned Adzuki Beans sweetened contain 1.4 times more Vitamin B2, 1.6 times more Vitamin B3, 1.5 times more Vitamin B5, 1.6 times more Vitamin B6 and 6.3 times more Vitamin B9 than Raw Florida Oranges.
• Both Florida Oranges and Canned Adzuki Beans sweetened provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Canned Adzuki Beans sweetened have insufficient amounts of Vitamin C
• Both Raw Florida Oranges as well as Canned Adzuki Beans sweetened have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Florida Oranges vs Canned Adzuki Beans sweetened:

• 5 ounces of Florida Oranges have 2 times more Calcium, 1.4 times more Potassium and 2.1 times more Water than Canned Adzuki Beans sweetened.
• While 5 oz of Canned Adzuki Beans sweetened contain 6.8 times more Copper, 12.6 times more Iron, 3.1 times more Magnesium, 21 times more Manganese, 6.2 times more Phosphorus, 6.4 times more Selenium, more Sodium and 19.5 times more Zinc than Raw Florida Oranges.
• 5 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Canned Adzuki Beans sweetened contain 5.2 times more Energy, 4.8 times more Carbohydrate and 5.4 times more Protein than Raw Florida Oranges.
• 5 ounces of Florida Oranges provide inadequate amounts of Energy and Protein
• Both Raw Florida Oranges as well as Canned Adzuki Beans sweetened provide inadequate amounts of Omega 6 in five ounces.