Comparing Nutrients in 100 calories Oranges with Peel VS Canned Refried Beans

Weight per 100 calories

• Oranges with Peel: 159g
• Canned Refried Beans: 111g

Canned Refried Beans have 1.4 times more energy per unit of mass than Raw Oranges with Peel , which is average in comparison to other foods. Oranges with Peel having low energy density.

Discover which food has more nutrients per 100 calories - Oranges with Peel or Canned Refried Beans?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Canned Refried Beans	22%	20%	58%

Macro Nutrients

	Oranges with Peel	Canned Refried Beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	2.3% 2.23g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	1.6% 0.025g	11.7% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.07g	2.36% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.6g	11.6% 15g	130g per day for Men 19-50 years
Sugars	NA	0.83% 0.6g	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	% 0.6g	g per day for Men 19-50 years
Fiber	18.8% 7.14g	11% 4.1g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	9.9% 5.53g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Canned Refried Beans	Recommended Dietary Allowance
Vitamin A	2.3% 20.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	7.04% 0.084mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	6.75% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	2.55% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.52mg	4.2% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	8.8% 0.11mg	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% 47.6μg	3.06% 12.2μg	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	125% 113mg	7.4% 6.67mg	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	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.94% 2.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Canned Refried Beans	Recommended Dietary Allowance
Calcium	11% 111mg	3.22% 32.2mg	1000mg per day for Men 19-50 years
Copper	10% 0.09mg	16% 0.14mg	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	16% 1.27mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	5.3% 22.2mg	9.26% 39mg	420mg per day for Men 19-50 years
Manganese	NA	14% 0.32mg	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	5% 35mg	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	9.15% 311mg	10.4% 354mg	3400mg per day for Men 19-50 years
Selenium	2.02% 1.1μg	11.7% 6.44μg	55μg per day for Men 19-50 years
Sodium	0.21% 3.17mg	27.4% 411mg	1500mg per day for Men 19-50 years
Zinc	1.6% 0.17mg	5.86% 0.64mg	11mg per day for Men 19-50 years
Water	3.53% 131g	2.33% 86.4g	3700g per day for Men 19-50 years

Oranges With Peel VS Canned Refried Beans Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Oranges with Peel or Canned Refried Beans?

Lets compare vitamin content per 100 calories of Oranges with Peel vs Canned Refried Beans:

• 100 calories of Oranges with Peel have more Vitamin A, 1.9 times more Vitamin B1, 1.9 times more Vitamin B3, 2.5 times more Vitamin B5, 1.3 times more Vitamin B6, 3.9 times more Vitamin B9 and 16.9 times more Vitamin C than Canned Refried Beans.
• Both Oranges with Peel and Canned Refried Beans provide similar amounts of Vitamin B2 per 100 calories.
• 100 calories of Canned Refried Beans have insufficient amounts of Vitamin A
• Both Raw Oranges with Peel as well as Canned Refried Beans have insufficient amounts of Vitamin B12 in 100 calories.

Comparing minerals per 100 calories for Oranges with Peel vs Canned Refried Beans:

• 100 calories of Oranges with Peel have 3.4 times more Calcium and 1.5 times more Water than Canned Refried Beans.
• While 100 kcal of Canned Refried Beans contain 1.6 times more Copper, 1.3 times more Iron, 1.8 times more Magnesium, 2.9 times more Phosphorus, 5.8 times more Selenium, 129.5 times more Sodium and 3.7 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Canned Refried Beans contain similar levels of Potassium per 100 calories.
• 100 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Oranges with Peel have 1.6 times more Carbohydrate and 1.7 times more Fiber than Canned Refried Beans.
• While 100 kcal of Canned Refried Beans contain 4.7 times more Fat, 12.6 times more Saturated Fat, 7.4 times more Omega 3, 5.7 times more Omega 6 and 2.7 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Canned Refried Beans offer comparable quantities of Energy per 100 calories.
• 100 calories of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6