Comparing Nutrients in 14 ounces Kidney Beans VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Kidney Beans	28%	2%	70%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Kidney Beans	Oranges with Peel	Recommended Dietary Allowance
Energy	45.6% 1322kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	69.2% 1.1g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	4.16% 0.71g	1.03% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 238g	47.3% 61.5g	130g per day for Men 19-50 years
Sugars	12.2% 8.85g	NA	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	260% 99g	47% 18g	38g per day for Men 19-50 years
Protein	167% 94g	9.2% 5.16g	56g per day for Men 19-50 years

Vitamins

	Kidney Beans	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	28.4% 0.37mg	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	391% 1564μg	29.8% 119μg	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	20% 18mg	313% 282mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.82% 0.87mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	63% 75.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kidney Beans	Oranges with Peel	Recommended Dietary Allowance
Calcium	56.8% 568mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	422% 3.8mg	25% 0.23mg	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	407% 32.5mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	132% 556mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	176% 4.05mg	NA	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	231% 1615mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	164% 5580mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	8.83% 327g	3700g per day for Men 19-50 years

Nutrient Comparison: Kidney Beans VS Oranges with Peel per 14 oz

Compare the macro and micronutrient content in 14 oz of Kidney Beans versus 14 oz of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Kidney Beans vs Oranges with Peel :

• 14 ounces of Kidney Beans have 5.3 times more Vitamin B1, 4.4 times more Vitamin B2, 4.1 times more Vitamin B3, 2.4 times more Vitamin B5, 4.3 times more Vitamin B6 and 13.1 times more Vitamin B9 than Oranges with Peel .
• While 14 oz of Raw Oranges with Peel contain 15.8 times more Vitamin C than Raw All Types Kidney Beans.
• Both Raw All Types Kidney Beans as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Kidney Beans vs Oranges with Peel :

• 14 ounces of Kidney Beans have 2 times more Calcium, 16.8 times more Copper, 10.3 times more Iron, 10 times more Magnesium, 18.5 times more Phosphorus, 7.2 times more Potassium, 4.6 times more Selenium and 25.4 times more Zinc than Oranges with Peel .
• While 14 oz of Raw Oranges with Peel contain 7 times more Water than Raw All Types Kidney Beans.
• 14 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Kidney Beans have 5.3 times more Energy, 17.4 times more Omega 3, 3.9 times more Carbohydrate, 5.5 times more Fiber and 18.1 times more Protein than Oranges with Peel .
• 14 ounces of Oranges with Peel provide inadequate amounts of Omega 3
• Both Raw All Types Kidney Beans as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in 14 ounces.