Comparing Nutrients in 14 ounces Oranges VS Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Kidney Beans	28%	2%	70%

Macro Nutrients

	Oranges	Kidney Beans	Recommended Dietary Allowance
Energy	6.43% 187kcal	45.6% 1322kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	3.4% 3.3g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	69.2% 1.1g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	4.16% 0.71g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.6g	183% 238g	130g per day for Men 19-50 years
Sugars	51% 37g	12.2% 8.85g	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	25% 9.53g	260% 99g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	167% 94g	56g per day for Men 19-50 years

Vitamins

	Oranges	Kidney Beans	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	121% 1.58mg	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	29.8% 119μg	391% 1564μg	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	235% 211mg	20% 18mg	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	4.76% 0.71mg	5.82% 0.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	63% 75.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Kidney Beans	Recommended Dietary Allowance
Calcium	16% 159mg	56.8% 568mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	422% 3.8mg	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	4.96% 0.4mg	407% 32.5mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	132% 556mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	176% 4.05mg	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	7.94% 55.6mg	231% 1615mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	164% 5580mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	101% 11mg	11mg per day for Men 19-50 years
Water	9.3% 344g	1.26% 46.6g	3700g per day for Men 19-50 years

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

• Raw Oranges have more Vitamin A and 11.8 times more Vitamin C than Raw All Types Kidney Beans.
• While Raw All Types Kidney Beans contain 6.1 times more Vitamin B1, 5.5 times more Vitamin B2, 7.3 times more Vitamin B3, 3.1 times more Vitamin B5, 6.6 times more Vitamin B6, 13.1 times more Vitamin B9 and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Raw All Types Kidney Beans have similar amounts of Vitamin E per 14 oz.
• Both Raw Oranges as well as Raw All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oranges vs Kidney Beans:

• Raw Oranges have 7.4 times more Water than Raw All Types Kidney Beans.
• While Raw All Types Kidney Beans contain 3.6 times more Calcium, 21.3 times more Copper, 82 times more Iron, 14 times more Magnesium, 40.8 times more Manganese, 29.1 times more Phosphorus, 7.8 times more Potassium, 6.4 times more Selenium, more Sodium and 39.9 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 14 ounces:

• Raw Oranges have 4.2 times more Sugars than Raw All Types Kidney Beans.
• While Raw All Types Kidney Beans contain 7.1 times more Energy, 39.9 times more Omega 3, 9.9 times more Omega 6, 5.1 times more Carbohydrate, 10.4 times more Fiber and 25.1 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Raw All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.