Comparing Nutrients in 1 kilogram Canned Red Kidney Beans Rinsed VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans Rinsed	26%	7%	67%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Canned Red Kidney Beans Rinsed	Oranges with Peel	Recommended Dietary Allowance
Energy	41.7% 1210kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	9.6% 9.3g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.28g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	82.5% 1.32g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	12.8% 2.17g	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	160% 208g	119% 155g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	158% 60g	118% 45g	38g per day for Men 19-50 years
Protein	145% 81g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans Rinsed	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.17mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87% 1.13mg	71.5% 0.93mg	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	57.5% 230μg	75% 300μg	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	789% 710mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2% 0.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	47.5% 57μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans Rinsed	Oranges with Peel	Recommended Dietary Allowance
Calcium	58% 580mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	314% 2.83mg	63.3% 0.57mg	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	100% 8mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	166% 3.82mg	NA	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	169% 1180mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	NA	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	139% 2080mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	67.3% 7.4mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	18.6% 689g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans Rinsed VS Oranges with Peel per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Red Kidney Beans Rinsed versus 1 kg of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Red Kidney Beans Rinsed vs Oranges with Peel :

• 1 kilogram of Canned Red Kidney Beans Rinsed has 1.2 times more Vitamin B6 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 1.7 times more Vitamin B1, 3.3 times more Vitamin B2, 1.3 times more Vitamin B9 and 355 times more Vitamin C than Canned Red Kidney Beans, Rinsed Solids.
• Both Canned Red Kidney Beans Rinsed and Oranges with Peel provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Canned Red Kidney Beans Rinsed have insufficient amounts of Vitamin B2 and Vitamin C
• Both Canned Red Kidney Beans, Rinsed Solids as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Canned Red Kidney Beans Rinsed vs Oranges with Peel :

• 1 kilogram of Canned Red Kidney Beans Rinsed has 5 times more Copper, 1.9 times more Iron, 2.1 times more Magnesium, 5.4 times more Phosphorus, 1.3 times more Potassium, 104 times more Sodium and 6.7 times more Zinc than Oranges with Peel .
• Both Canned Red Kidney Beans Rinsed and Oranges with Peel contain similar levels of Calcium per one kilogram.
• 1 kilogram of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Red Kidney Beans Rinsed has 1.9 times more Energy, 8.3 times more Omega 3, 1.3 times more Carbohydrate, 1.3 times more Fiber and 6.2 times more Protein than Oranges with Peel .
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3
• Both Canned Red Kidney Beans, Rinsed Solids as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in one kilogram.