Comparing Nutrients in 5 ounces Florida Oranges VS Canned Refried Beans

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Canned Refried Beans	22%	20%	58%

Macro Nutrients

	Florida Oranges	Canned Refried Beans	Recommended Dietary Allowance
Energy	2.25% 65.2kcal	4.4% 128kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	2.94% 2.85g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	3% 0.51g	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	14.8% 19.2g	130g per day for Men 19-50 years
Sugars	18% 13g	1.06% 0.77g	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	% 0.77g	g per day for Men 19-50 years
Fiber	8.95% 3.4g	14% 5.24g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	12.6% 7.06g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Canned Refried Beans	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	8.98% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	8.6% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	3.25% 0.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	5.36% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.56% 0.072mg	11.2% 0.15mg	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	3.9% 15.6μg	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	9.45% 8.5mg	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	0.85% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.5% 2.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Canned Refried Beans	Recommended Dietary Allowance
Calcium	6.1% 61mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	20.3% 0.18mg	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	25.5% 2.04mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	1.48% 0.034mg	18% 0.41mg	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	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	7.05% 240mg	13.3% 452mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	15% 8.22μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	35% 524mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	7.47% 0.82mg	11mg per day for Men 19-50 years
Water	3.34% 124g	2.98% 110g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Canned Refried Beans per 5 oz

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

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

• 5 ounces of Florida Oranges have 1.3 times more Vitamin B1, 1.3 times more Vitamin B5, 1.5 times more Vitamin B9 and 7.5 times more Vitamin C than Canned Refried Beans.
• While 5 oz of Canned Refried Beans contain 2 times more Vitamin B2 and 2 times more Vitamin B6 than Raw Florida Oranges.
• Both Florida Oranges and Canned Refried Beans provide similar amounts of Vitamin B3 per five ounces.
• Both Raw Florida Oranges as well as Canned Refried Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in five ounces.

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

• 5 ounces of Florida Oranges have 1.5 times more Calcium than Canned Refried Beans.
• While 5 oz of Canned Refried Beans contain 3.3 times more Copper, 16 times more Iron, 3.5 times more Magnesium, 12 times more Manganese, 7.7 times more Phosphorus, 1.9 times more Potassium, 11.6 times more Selenium, more Sodium and 7.3 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Canned Refried Beans contain similar levels of Water per five ounces.
• 5 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Florida Oranges have 16.9 times more Sugars than Canned Refried Beans.
• While 5 oz of Canned Refried Beans contain 2 times more Energy, 9.6 times more Fat, 15.4 times more Omega 3, 11.6 times more Omega 6, 1.5 times more Fiber and 7.1 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Canned Refried Beans offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein