Comparing Nutrients in 7 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	3.35% 97kcal	9.8% 284kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1.33% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.6g	40% 52g	130g per day for Men 19-50 years
Sugars	NA	0.93% 0.67g	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	% 0.67g	g per day for Men 19-50 years
Fiber	13% 4.96g	47% 18g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Boiled Pinto Beans	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	3.94% 0.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	8.33% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	35% 0.45mg	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	19.3% 77.4μg	85.3% 341μg	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	107% 96mg	1.76% 1.6mg	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	12.4% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.8% 6.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Boiled Pinto Beans	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	48.3% 0.43mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.37μg	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	2.23% 0.18mg	52% 4.15mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	39% 0.9mg	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	4.8% 33.7mg	41.7% 292mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	25.4% 865mg	3400mg per day for Men 19-50 years
Selenium	NA	22.4% 12.3μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	4.63% 171g	3.38% 125g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 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 7 oz.
• Both Raw Valencia Oranges as well as Boiled Pinto Beans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 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 7 oz.

Comparison of macro-nutrients per 7 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 7 oz.