Comparing Nutrients in 100 calories Clementines VS Canned Kidney Beans

Weight per 100 calories

• Clementines: 213g
• Canned Kidney Beans: 119g

Canned All Types Kidney Beans have 1.8 times more energy per unit of mass than Raw Clementines, which is average in comparison to other foods. Clementines having low energy density.

Which food has more nutrients per 100 calories - Clementines or Canned Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Clementines	6%	3%	91%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Clementines	Canned Kidney Beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	NA	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	NA	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	NA	0.74% 0.13g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.7% 25.6g	13.3% 17.3g	130g per day for Men 19-50 years
Sugars	27% 19.5g	3.04% 2.2g	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	4.8% 3.5g	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	% 3.4g	% 0g	g per day for Men 19-50 years
Sucrose	% 12.7g	% 2.2g	g per day for Men 19-50 years
Fiber	9.5% 3.6g	13.5% 5.1g	38g per day for Men 19-50 years
Protein	3.23% 1.8g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Clementines	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	11.5% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	4.67% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.46% 1.35mg	3.06% 0.49mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.43% 0.32mg	3.3% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.3% 0.16mg	6.78% 0.088mg	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	12.8% 51μg	10.7% 43μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	115% 104mg	1.6% 1.43mg	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	2.84% 0.43mg	0.16% 0.024mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.07% 4.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Clementines	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	6.4% 64mg	4.05% 40.5mg	1000mg per day for Men 19-50 years
Copper	10% 0.091mg	18% 0.16mg	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	3.72% 0.3mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	5.07% 21.3mg	7.65% 32mg	420mg per day for Men 19-50 years
Manganese	2.13% 0.049mg	8.7% 0.2mg	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	6.4% 44.7mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	11% 377mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	0.39% 0.21μg	1.95% 1.07μg	55μg per day for Men 19-50 years
Sodium	0.14% 2.13mg	23.5% 352mg	1500mg per day for Men 19-50 years
Zinc	1.16% 0.13mg	4.98% 0.55mg	11mg per day for Men 19-50 years
Water	4.98% 184g	2.5% 93g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Clementines vs Canned Kidney Beans:

• Raw Clementines have 1.3 times more Vitamin B1, 2.8 times more Vitamin B3, 2 times more Vitamin B5, 1.8 times more Vitamin B6, 72.7 times more Vitamin C and 17.9 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain more Vitamin K than Raw Clementines.
• Both Raw Clementines and Canned All Types Kidney Beans have similar amounts of Vitamin B2 and Vitamin B9 per 100 kcal.
• Both Raw Clementines as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Clementines vs Canned Kidney Beans:

• Raw Clementines have 1.6 times more Calcium, 1.3 times more Potassium and 2 times more Water than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.8 times more Copper, 4.7 times more Iron, 1.5 times more Magnesium, 4.1 times more Manganese, 2.4 times more Phosphorus, 5 times more Selenium, 165.6 times more Sodium and 4.3 times more Zinc than Raw Clementines.

Comparison of macro-nutrients per 100 calories:

• Raw Clementines have 1.5 times more Carbohydrate, 8.9 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.4 times more Fiber and 3.4 times more Protein than Raw Clementines.
• Both Raw Clementines and Canned All Types Kidney Beans have similar amounts of Energy per 100 kcal.
• Both Raw Clementines as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Glucose and Sucrose in 100 kcal.