Comparing Nutrients in 1 kilogram Oranges VS Boiled All Types Kidney Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Boiled All Types Kidney Beans with Salt	27%	3%	70%

Macro Nutrients

	Oranges	Boiled All Types Kidney Beans with Salt	Recommended Dietary Allowance
Energy	16.2% 470kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	105% 1.68g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	6.3% 1.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	175% 228g	130g per day for Men 19-50 years
Sugars	129% 94g	4.4% 3.2g	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	63% 24g	168% 64g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Oranges	Boiled All Types Kidney Beans with Salt	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	92% 1.2mg	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	75% 300μg	325% 1300μg	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	591% 532mg	13.3% 12mg	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	12% 1.8mg	58% 8.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	27.5% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Boiled All Types Kidney Beans with Salt	Recommended Dietary Allowance
Calcium	40% 400mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	269% 2.42mg	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	12.5% 1mg	368% 29.4mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	207% 4.77mg	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	20% 140mg	203% 1420mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	119% 4030mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	159% 2380mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	23.4% 868g	18% 669g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges VS Boiled All Types Kidney Beans with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Oranges versus 1 kg of Boiled All Types Kidney Beans with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oranges vs Boiled All Types Kidney Beans with Salt:

• 1 kilogram of Oranges has 44.3 times more Vitamin C than Boiled All Types Kidney Beans with Salt.
• While 1 kg of Boiled All Types Kidney Beans with Salt contains 1.8 times more Vitamin B1, 1.5 times more Vitamin B2, 2 times more Vitamin B3, 2 times more Vitamin B6, 4.3 times more Vitamin B9, 4.8 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Oranges and Boiled All Types Kidney Beans with Salt provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Oranges have insufficient amounts of Vitamin B3, Vitamin E and Vitamin K
• 1 kilogram of Boiled All Types Kidney Beans with Salt have insufficient amounts of Vitamin C
• Both Raw Oranges as well as Boiled All Types Kidney Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Oranges vs Boiled All Types Kidney Beans with Salt:

• 1 kilogram of Oranges has 1.4 times more Calcium and 1.3 times more Water than Boiled All Types Kidney Beans with Salt.
• While 1 kg of Boiled All Types Kidney Beans with Salt contains 5.4 times more Copper, 29.4 times more Iron, 4.5 times more Magnesium, 19.1 times more Manganese, 10.1 times more Phosphorus, 2.2 times more Potassium, 2.4 times more Selenium, more Sodium and 15.3 times more Zinc than Raw Oranges.
• 1 kilogram of Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oranges has 29.2 times more Sugars than Boiled All Types Kidney Beans with Salt.
• While 1 kg of Boiled All Types Kidney Beans with Salt contains 2.7 times more Energy, 24 times more Omega 3, 1.9 times more Carbohydrate, 2.7 times more Fiber and 9.2 times more Protein than Raw Oranges.
• 1 kilogram of Oranges provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Oranges as well as Boiled All Types Kidney Beans with Salt provide inadequate amounts of Omega 6 in one kilogram.