Comparing Nutrients in 1 kilogram Red Kidney Beans VS Orange Peel

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Orange Peel	6%	2%	92%

Macro Nutrients

	Red Kidney Beans	Orange Peel	Recommended Dietary Allowance
Energy	116% 3370kcal	33.4% 970kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	224% 3.58g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.28g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	471% 613g	192% 250g	130g per day for Men 19-50 years
Sugars	29% 21g	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	400% 152g	279% 106g	38g per day for Men 19-50 years
Protein	402% 225g	26.8% 15g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Orange Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	23.3% 210μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	507% 6.1mg	100% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	56.3% 9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	135% 1.76mg	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	985% 3940μg	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	50% 45mg	1511% 1360mg	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	14% 2.1mg	16.7% 2.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46.7% 56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Orange Peel	Recommended Dietary Allowance
Calcium	83% 830mg	161% 1610mg	1000mg per day for Men 19-50 years
Copper	777% 7mg	102% 0.92mg	0.9mg per day for Men 19-50 years
Fluoride	0.55% 22μg	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	836% 67mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	329% 1380mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	483% 11mg	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	580% 4060mg	30% 210mg	700mg per day for Men 19-50 years
Potassium	400% 13590mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	254% 28mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	3.18% 118g	19.6% 725g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Orange Peel per 1 kg

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

Lets compare vitamin content per 1 kilogram of Red Kidney Beans vs Orange Peel:

• 1 kilogram of Red Kidney Beans has 5.1 times more Vitamin B1, 2.4 times more Vitamin B2, 2.3 times more Vitamin B3, 1.6 times more Vitamin B5, 2.3 times more Vitamin B6 and 13.1 times more Vitamin B9 than Orange Peel.
• While 1 kg of Raw Orange Peel contains more Vitamin A and 30.2 times more Vitamin C than Raw Red Kidney Beans.
• 1 kilogram of Red Kidney Beans have insufficient amounts of Vitamin A
• Both Raw Red Kidney Beans as well as Raw Orange Peel have insufficient amounts of Vitamin B12 and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Red Kidney Beans vs Orange Peel:

• 1 kilogram of Red Kidney Beans has 7.6 times more Copper, 8.4 times more Iron, 6.3 times more Magnesium, 19.3 times more Phosphorus, 6.4 times more Potassium, 3.2 times more Selenium and 11.2 times more Zinc than Orange Peel.
• While 1 kg of Raw Orange Peel contains 1.9 times more Calcium than Raw Red Kidney Beans.
• 1 kilogram of Orange Peel lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Red Kidney Beans has 3.5 times more Energy, 32.5 times more Omega 3, 2.5 times more Carbohydrate, 1.4 times more Fiber and 15 times more Protein than Orange Peel.
• 1 kilogram of Orange Peel provide inadequate amounts of Omega 3
• Both Raw Red Kidney Beans as well as Raw Orange Peel provide inadequate amounts of Omega 6 in one kilogram.