Comparing Nutrients in 14 ounces Florida Oranges VS Canned Red Kidney Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Florida Oranges	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	6.3% 183kcal	11% 321kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	1.55% 0.5g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	12.7% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	1.94% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.2% 46g	45.3% 59g	130g per day for Men 19-50 years
Sugars	50% 36.3g	10% 7.34g	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	% 7.34g	g per day for Men 19-50 years
Fiber	25% 9.53g	45% 17g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Canned Red Kidney Beans with Liquids	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	33% 0.4mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	20.5% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	12.3% 1.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.6% 0.2mg	24.4% 0.32mg	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	17% 67.5μg	23% 91μg	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	198% 179mg	3.53% 3.18mg	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	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	17% 171mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	65% 0.58mg	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	4.47% 0.36mg	62% 4.96mg	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	4.14% 0.095mg	50.2% 1.15mg	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	6.8% 47.6mg	60% 421mg	700mg per day for Men 19-50 years
Potassium	19.7% 671mg	30.4% 1032mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	67.7% 1016mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	22.4% 2.46mg	11mg per day for Men 19-50 years
Water	9.35% 346g	8.36% 309g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Canned Red Kidney Beans with Liquids per 14 oz

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

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

• 14 ounces of Florida Oranges have 1.9 times more Vitamin B5 and 56.3 times more Vitamin C than Canned Red Kidney Beans with Liquids.
• While 14 oz of Canned Red Kidney Beans Solids and Liquids contain 1.7 times more Vitamin B2, 1.6 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin K than Raw Florida Oranges.
• Both Florida Oranges and Canned Red Kidney Beans with Liquids provide similar amounts of Vitamin B1 and Vitamin B3 per 14 ounces.
• 14 ounces of Florida Oranges have insufficient amounts of Vitamin K
• 14 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin C
• Both Raw Florida Oranges as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 ounces.

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

• 14 ounces of Florida Oranges have 1.5 times more Calcium than Canned Red Kidney Beans with Liquids.
• While 14 oz of Canned Red Kidney Beans Solids and Liquids contain 3.8 times more Copper, 13.9 times more Iron, 3 times more Magnesium, 12.1 times more Manganese, 8.8 times more Phosphorus, 1.5 times more Potassium, 2.2 times more Selenium, more Sodium and 7.8 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Canned Red Kidney Beans with Liquids contain similar levels of Water per 14 ounces.
• 14 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Florida Oranges have 4.9 times more Sugars than Canned Red Kidney Beans with Liquids.
• While 14 oz of Canned Red Kidney Beans Solids and Liquids contain 1.8 times more Energy, 4.6 times more Omega 3, 1.3 times more Carbohydrate, 1.8 times more Fiber and 7.5 times more Protein than Raw Florida Oranges.
• 14 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Florida Oranges as well as Canned Red Kidney Beans Solids and Liquids provide inadequate amounts of Omega 6 in 14 ounces.