Comparing Nutrients in 7 ounces Florida Oranges VS Boiled White Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Boiled White Beans with Salt	27%	2%	71%

Macro Nutrients

	Florida Oranges	Boiled White Beans with Salt	Recommended Dietary Allowance
Energy	3.15% 91kcal	9.5% 276kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	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	1.36% 0.022g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.97% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	38.3% 49.8g	130g per day for Men 19-50 years
Sugars	25% 18g	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	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	33% 12.5g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Boiled White Beans with Salt	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	19.5% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	7.02% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	1.74% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	14% 0.18mg	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	40% 161μg	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	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	2.4% 0.36mg	12.4% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.8% 6.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Boiled White Beans with Salt	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	18% 179mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	63.3% 0.57mg	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	92% 7.34mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	29.8% 125mg	420mg per day for Men 19-50 years
Manganese	2.07% 0.048mg	55% 1.26mg	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	32% 224mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	32.7% 1113mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	32% 480mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	4.67% 173g	3.4% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Boiled White Beans with Salt per 7 oz

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

Lets compare vitamin content per 7 ounces of Florida Oranges vs Boiled White Beans with Salt:

• 7 ounces of Florida Oranges have 2.9 times more Vitamin B3 and more Vitamin C than Boiled White Beans with Salt.
• While 7 oz of Boiled White Beans with Salt contain 1.8 times more Vitamin B6, 4.8 times more Vitamin B9, 5.2 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• Both Florida Oranges and Boiled White Beans with Salt provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per seven ounces.
• 7 ounces of Florida Oranges have insufficient amounts of Vitamin E and Vitamin K
• 7 ounces of Boiled White Beans with Salt have insufficient amounts of Vitamin B3 and Vitamin C
• Both Raw Florida Oranges as well as Boiled White Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Florida Oranges vs Boiled White Beans with Salt:

• 7 ounces of Florida Oranges have 1.4 times more Water than Boiled White Beans with Salt.
• While 7 oz of Boiled White Beans with Salt contain 2.1 times more Calcium, 7.4 times more Copper, 41.1 times more Iron, 6.3 times more Magnesium, 26.5 times more Manganese, 9.4 times more Phosphorus, 3.3 times more Potassium, 2.6 times more Selenium, more Sodium and 17.3 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 26.9 times more Sugars than Boiled White Beans with Salt.
• While 7 oz of Boiled White Beans with Salt contain 3 times more Energy, 6.3 times more Omega 3, 2.2 times more Carbohydrate, 2.6 times more Fiber and 13.9 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 Boiled White Beans with Salt provide inadequate amounts of Omega 6 in seven ounces.