Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Boiled Kidney Beans	Navel Oranges	Recommended Dietary Allowance
Energy	43.8% 1270kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	96% 125g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	117% 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	31% 22.5g	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	% 19.7g	g per day for Men 19-50 years
Sucrose	NA	% 42.8g	g per day for Men 19-50 years
Fiber	168% 64g	58% 22g	38g per day for Men 19-50 years
Protein	155% 86.7g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	52.2% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	60.8% 0.79mg	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	325% 1300μg	85% 340μg	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	657% 591mg	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	2% 0.3mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Navel Oranges	Recommended Dietary Allowance
Calcium	35% 350mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	43.3% 0.39mg	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	278% 22mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	12.6% 0.29mg	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	197% 1380mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	49% 1660mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	18% 669g	23.2% 860g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Kidney Beans vs Navel Oranges:

• Boiled All Types Kidney Beans have 2.4 times more Vitamin B1, 1.4 times more Vitamin B3, 1.5 times more Vitamin B6, 3.8 times more Vitamin B9 and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain more Vitamin A, 49.3 times more Vitamin C and 5 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Navel Oranges have similar amounts of Vitamin B2 and Vitamin B5 per 1 kg.
• Both Boiled All Types Kidney Beans as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Navel Oranges:

• Boiled All Types Kidney Beans have 5.5 times more Copper, 17.1 times more Iron, 3.8 times more Magnesium, 14.8 times more Manganese, 6 times more Phosphorus, 2.4 times more Potassium, more Selenium and 12.5 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.3 times more Water than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Navel Oranges have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 2.6 times more Energy, 18.9 times more Omega 3, 1.8 times more Carbohydrate, 2.9 times more Fiber and 9.5 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 26.6 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.