Comparing Nutrients in 1 kilogram Canned Kidney Beans VS Marmalade, orange

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Marmalade, orange	0%	0%	100%

Macro Nutrients

	Canned Kidney Beans	Marmalade, orange	Recommended Dietary Allowance
Energy	29% 840kcal	85% 2460kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	0% 0g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	510% 663g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	828% 600g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 18.5g	NA	g per day for Men 19-50 years
Fiber	113% 43g	18.4% 7g	38g per day for Men 19-50 years
Protein	93% 52.2g	5.36% 3g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Marmalade, orange	Recommended Dietary Allowance
Vitamin A	NA	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.16mg	4.17% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	3.25% 0.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	3% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	14.6% 0.19mg	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	90% 360μg	22.5% 90μg	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	13.3% 12mg	53.3% 48mg	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	1.33% 0.2mg	4% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Marmalade, orange	Recommended Dietary Allowance
Calcium	34% 340mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	100% 0.9mg	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	146% 11.7mg	18.8% 1.5mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	8.7% 0.2mg	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	129% 900mg	5.7% 40mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	11% 370mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	197% 2960mg	37.3% 560mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	21% 780g	8.97% 332g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Kidney Beans vs Marmalade, orange:

• Canned All Types Kidney Beans have 23.2 times more Vitamin B1, 2 times more Vitamin B2, 7.9 times more Vitamin B3, 9.2 times more Vitamin B5, 3.9 times more Vitamin B6, 4 times more Vitamin B9 and more Vitamin K than Marmalade, orange.
• While Marmalade, orange contains 4 times more Vitamin C than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Marmalade, orange have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Canned Kidney Beans vs Marmalade, orange:

• Canned All Types Kidney Beans have 1.5 times more Copper, 7.8 times more Iron, 13.5 times more Magnesium, 8.4 times more Manganese, 22.5 times more Phosphorus, 6.4 times more Potassium, 1.5 times more Selenium, 5.3 times more Sodium, 11.5 times more Zinc and 2.4 times more Water than Marmalade, orange.
• Both Canned All Types Kidney Beans and Marmalade, orange have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned All Types Kidney Beans have more Omega 3, 6.1 times more Fiber and 17.4 times more Protein than Marmalade, orange.
• While Marmalade, orange contains 2.9 times more Energy, 4.6 times more Carbohydrate and 32.4 times more Sugars than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Marmalade, orange have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.