Comparing Nutrients in 1 kilogram Canned Red Kidney Beans VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans	25%	7%	68%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Canned Red Kidney Beans	Valencia Oranges	Recommended Dietary Allowance
Energy	42.8% 1240kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.5g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	5.66% 1.8g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	45.6% 0.73g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	7.06% 1.2g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	165% 215g	91% 119g	130g per day for Men 19-50 years
Sugars	52.4% 38g	NA	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	1.38% 1g	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	% 2.3g	NA	g per day for Men 19-50 years
Sucrose	% 34.7g	NA	g per day for Men 19-50 years
Fiber	145% 55g	65.8% 25g	38g per day for Men 19-50 years
Protein	143% 79.8g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	NA	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56% 0.67mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.8% 4.6mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	48.5% 0.63mg	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	70% 280μg	98% 390μg	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	2.22% 2mg	539% 485mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans	Valencia Oranges	Recommended Dietary Allowance
Calcium	57% 570mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	302% 2.72mg	41% 0.37mg	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	188% 15mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	167% 3.84mg	10% 0.23mg	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	173% 1210mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	81.5% 2770mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	NA	55μg per day for Men 19-50 years
Sodium	154% 2310mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	68% 7.5mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	18.4% 681g	23.3% 863g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Red Kidney Beans vs Valencia Oranges:

• Canned Red Kidney Beans, Solids have 1.7 times more Vitamin B3 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.3 times more Vitamin B1, 2.5 times more Vitamin B2, 1.4 times more Vitamin B9 and 242.5 times more Vitamin C than Canned Red Kidney Beans, Solids.
• Both Canned Red Kidney Beans, Solids as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Red Kidney Beans vs Valencia Oranges:

• Canned Red Kidney Beans, Solids have 1.4 times more Calcium, 7.4 times more Copper, 16.7 times more Iron, 3 times more Magnesium, 16.7 times more Manganese, 7.1 times more Phosphorus, 1.5 times more Potassium, more Sodium and 12.5 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.3 times more Water than Canned Red Kidney Beans, Solids.

Comparison of macro-nutrients per 1 kilogram:

• Canned Red Kidney Beans, Solids have 2.5 times more Energy, 3.5 times more Fat, 4.6 times more Omega 3, 1.8 times more Carbohydrate, 2.2 times more Fiber and 7.7 times more Protein than Raw Valencia Oranges.
• Both Canned Red Kidney Beans, Solids as well as Raw Valencia Oranges have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.