Comparing Nutrients in 7 ounces Florida Oranges VS Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Kidney Beans	28%	2%	70%

Macro Nutrients

	Florida Oranges	Kidney Beans	Recommended Dietary Allowance
Energy	3.15% 91kcal	22.8% 661kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	1.7% 1.65g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	34.6% 0.55g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	2.08% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	92% 119g	130g per day for Men 19-50 years
Sugars	25% 18g	6.1% 4.43g	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	12.5% 4.76g	130% 49.4g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	83.6% 46.8g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Kidney Beans	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	60.6% 0.79mg	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	8.43% 33.7μg	195% 782μg	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	99% 89.3mg	9.92% 8.93mg	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	2.4% 0.36mg	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	31.4% 37.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Kidney Beans	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	28.4% 284mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	211% 1.9mg	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	2.23% 0.18mg	203% 16.3mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	66% 278mg	420mg per day for Men 19-50 years
Manganese	2.07% 0.048mg	88% 2.03mg	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	3.4% 24mg	115% 808mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	82% 2790mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	4.67% 173g	0.63% 23.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Florida Oranges versus 7 oz of Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Florida Oranges vs Kidney Beans:

• 7 ounces of Florida Oranges have 10 times more Vitamin C than Kidney Beans.
• While 7 oz of Raw All Types Kidney Beans contain 5.3 times more Vitamin B1, 5.5 times more Vitamin B2, 5.2 times more Vitamin B3, 3.1 times more Vitamin B5, 7.8 times more Vitamin B6, 23.2 times more Vitamin B9 and more Vitamin K than Raw Florida Oranges.
• 7 ounces of Florida Oranges have insufficient amounts of Vitamin K
• Both Raw Florida Oranges as well as Raw All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Florida Oranges vs Kidney Beans:

• 7 ounces of Florida Oranges have 7.4 times more Water than Kidney Beans.
• While 7 oz of Raw All Types Kidney Beans contain 3.3 times more Calcium, 24.6 times more Copper, 91.1 times more Iron, 14 times more Magnesium, 42.5 times more Manganese, 33.9 times more Phosphorus, 8.3 times more Potassium, 6.4 times more Selenium and 34.9 times more Zinc than Raw Florida Oranges.
• 7 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Florida Oranges have 4.1 times more Sugars than Kidney Beans.
• While 7 oz of Raw All Types Kidney Beans contain 7.2 times more Energy, 25.4 times more Omega 3, 5.2 times more Carbohydrate, 10.4 times more Fiber and 33.7 times more Protein than Raw Florida Oranges.
• 7 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Florida Oranges as well as Raw All Types Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.