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Comparing Nutrients in 14 ounces Navel OrangesVS Kidney Beans

Macros Ratio

Protein Fat Carbs

Navel Oranges
7%
2%
91%
Kidney Beans
28%
2%
70%
14 oz ▼

Macro Nutrients

6.7%194kcal
Energy
45.6%1322kcal
194 kcalvs1322 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.61%0.6g
Fat
3.4%3.3g
0.6 gvs3.3 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.21%0.067g
Saturated Fat
1.5%0.48g
0.067 gvs0.48 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.23%0.036g
Omega 3
69.2%1.1g
0.036 gvs1.1 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.54%0.091g
Omega 6
4.16%0.71g
0.091 gvs0.71 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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38.3%49.8g
Carbohydrate
183%238g
49.8 gvs238 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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46.5%33.7g
Sugars
12.2%8.85g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
33.7 gvs8.85 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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12.3%8.93g
Fructose
NA
≤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]
8.93 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%7.8g
Glucose
NA
7.8 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%17g
Sucrose
NA
17 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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23%8.73g
Fiber
260%99g
8.73 gvs99 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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6.45%3.6g
Protein
167%94g
3.6 gvs94 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

5.3%47.6μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
47.6 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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22.5%0.27mg
Vitamin B1
175%2.1mg
Thiamine
0.27 mgvs2.1 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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15.6%0.2mg
Vitamin B2
67%0.87mg
Riboflavin
0.2 mgvs0.87 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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10.5%1.7mg
Vitamin B3
51%8.18mg
Niacin, nicotinic acid, niacinamide
1.7 mgvs8.18 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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20.7%1.04mg
Vitamin B5
62%3.1mg
Pantothenic acid
1.04 mgvs3.1 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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24%0.31mg
Vitamin B6
121%1.58mg
Pyridoxine
0.31 mgvs1.58 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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33.7%135μg
Vitamin B9
391%1564μg
Folates and Folic Acid
135 μgvs1564 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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261%235mg
Vitamin C
20%18mg
Ascorbic acid
235 mgvs18 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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3.97%0.6mg
Vitamin E
5.82%0.87mg
Tocopherols and Tocotrienols
0.6 mgvs0.87 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
63%75.4μg
Phytomenadione or phylloquinone
0 μgvs75.4 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

17%171mg
Calcium
56.8%568mg
171 mgvs568 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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17%0.15mg
Copper
422%3.8mg
0.15 mgvs3.8 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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6.45%0.52mg
Iron
407%32.5mg
0.52 mgvs32.5 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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10.4%43.7mg
Magnesium
132%556mg
43.7 mgvs556 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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5%0.12mg
Manganese
176%4.05mg
0.12 mgvs4.05 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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13%91mg
Phosphorus
231%1615mg
91 mgvs1615 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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19.4%659mg
Potassium
164%5580mg
659 mgvs5580 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0%0μg
Selenium
23%12.7μg
0 μgvs12.7 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.26%3.97mg
Sodium
6.35%95mg
3.97 mgvs95 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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2.9%0.32mg
Zinc
101%11mg
0.32 mgvs11 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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9.22%341g
Water
1.26%46.6g
341 gvs46.6 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Navel Oranges vs Kidney Beans:
Comparing minerals per 14 ounces for Navel Oranges vs Kidney Beans:
Comparison of macro-nutrients per 14 ounces:



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