Comparing Nutrients in 5 ounces Oranges with Peel VS Boiled Pink Beans

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Boiled Pink Beans	24%	3%	73%

Macro Nutrients

	Oranges with Peel	Boiled Pink Beans	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	7.3% 211kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	8.5% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	0.95% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	30.4% 39.6g	130g per day for Men 19-50 years
Sugars	NA	0.7% 0.51g	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	16.8% 6.38g	19.8% 7.5g	38g per day for Men 19-50 years
Protein	3.3% 1.84g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Boiled Pink Beans	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	30.4% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	6.87% 0.089mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	5.05% 0.81mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.36% 0.47mg	8.48% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	19% 0.25mg	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	10.6% 42.5μg	59.5% 238μg	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	112% 101mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	9.26% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.37% 5.24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Boiled Pink Beans	Recommended Dietary Allowance
Calcium	9.92% 99mg	7.37% 73.7mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	42.7% 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	14% 1.13mg	40.8% 3.26mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	22% 92mg	420mg per day for Men 19-50 years
Manganese	NA	33.8% 0.78mg	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	4.45% 31mg	33.4% 234mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	21% 720mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	3.15% 117g	2.34% 86.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Boiled Pink Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Oranges with Peel versus 5 oz of Boiled Pink Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oranges with Peel vs Boiled Pink Beans:

• 5 ounces of Oranges with Peel have more Vitamin C than Boiled Pink Beans.
• While 5 oz of Boiled Pink Beans contain 2.6 times more Vitamin B1, 1.3 times more Vitamin B2, 1.9 times more Vitamin B6 and 5.6 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Boiled Pink Beans provide similar amounts of Vitamin B3 and Vitamin B5 per five ounces.
• 5 ounces of Boiled Pink Beans have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Boiled Pink Beans have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Oranges with Peel vs Boiled Pink Beans:

• 5 ounces of Oranges with Peel have 1.3 times more Calcium and 1.3 times more Water than Boiled Pink Beans.
• While 5 oz of Boiled Pink Beans contain 4.8 times more Copper, 2.9 times more Iron, 4.6 times more Magnesium, 7.5 times more Phosphorus, 2.6 times more Potassium, 2 times more Selenium and 8.7 times more Zinc than Raw Oranges with Peel .
• 5 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boiled Pink Beans contain 2.4 times more Energy, 6 times more Omega 3, 1.8 times more Carbohydrate and 7 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Boiled Pink Beans offer comparable quantities of Fiber per five ounces.
• 5 ounces of Oranges with Peel provide inadequate amounts of Omega 3
• Both Raw Oranges with Peel as well as Boiled Pink Beans provide inadequate amounts of Omega 6 in five ounces.