Comparing Nutrients in 14 ounces Oranges VS Canned Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Canned Red Kidney Beans	25%	7%	68%

Macro Nutrients

	Oranges	Canned Red Kidney Beans	Recommended Dietary Allowance
Energy	6.43% 187kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	4.3% 4.17g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	2.24% 0.72g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	2.8% 0.48g	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	65.6% 85.3g	130g per day for Men 19-50 years
Sugars	51% 37g	21% 15g	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	0.55% 0.4g	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	% 0.91g	g per day for Men 19-50 years
Sucrose	NA	% 13.8g	g per day for Men 19-50 years
Fiber	25% 9.53g	57.4% 22g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	Oranges	Canned Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	22% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	11.4% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	NA	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	27.8% 111μg	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	0.88% 0.79mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Canned Red Kidney Beans	Recommended Dietary Allowance
Calcium	16% 159mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	120% 1.08mg	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	74.4% 5.95mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	66.3% 1.52mg	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	68.6% 480mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	32.3% 1099mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	61% 917mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	27% 2.98mg	11mg per day for Men 19-50 years
Water	9.3% 344g	7.3% 270g	3700g per day for Men 19-50 years

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

• Raw Oranges have 1.3 times more Vitamin B1, 2.5 times more Vitamin B2 and 266 times more Vitamin C than Canned Red Kidney Beans, Solids.
• While Canned Red Kidney Beans, Solids contain 1.6 times more Vitamin B3 than Raw Oranges.
• Both Raw Oranges and Canned Red Kidney Beans, Solids have similar amounts of Vitamin B9 per 14 oz.
• Both Raw Oranges as well as Canned Red Kidney Beans, Solids have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oranges vs Canned Red Kidney Beans:

• Raw Oranges have 1.3 times more Water than Canned Red Kidney Beans, Solids.
• While Canned Red Kidney Beans, Solids contain 1.4 times more Calcium, 6 times more Copper, 15 times more Iron, 3 times more Magnesium, 15.4 times more Manganese, 8.6 times more Phosphorus, 1.5 times more Potassium, 3.2 times more Selenium, more Sodium and 10.7 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 14 ounces:

• Raw Oranges have 2.5 times more Sugars than Canned Red Kidney Beans, Solids.
• While Canned Red Kidney Beans, Solids contain 2.6 times more Energy, 8.8 times more Fat, 10.4 times more Omega 3, 1.8 times more Carbohydrate, 2.3 times more Fiber and 8.5 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Canned Red Kidney Beans, Solids have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.