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

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Canned Red Kidney Beans	25%	7%	68%

Macro Nutrients

	Florida Oranges	Canned Red Kidney Beans	Recommended Dietary Allowance
Energy	16% 460kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	11% 10.5g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	5.66% 1.8g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	45.6% 0.73g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	7.06% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.8% 115g	165% 215g	130g per day for Men 19-50 years
Sugars	126% 91g	52.4% 38g	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	1.38% 1g	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	% 2.3g	g per day for Men 19-50 years
Sucrose	NA	% 34.7g	g per day for Men 19-50 years
Fiber	63% 24g	145% 55g	38g per day for Men 19-50 years
Protein	12.5% 7g	143% 79.8g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Canned Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	28.8% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	NA	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	42.5% 170μg	70% 280μg	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	500% 450mg	2.22% 2mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Canned Red Kidney Beans	Recommended Dietary Allowance
Calcium	43% 430mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	302% 2.72mg	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	11.3% 0.9mg	188% 15mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	167% 3.84mg	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	17% 120mg	173% 1210mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	81.5% 2770mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	154% 2310mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	23.6% 871g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Canned Red Kidney Beans per 1 kg

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

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

• 1 kilogram of Florida Oranges has 1.5 times more Vitamin B1, 2.5 times more Vitamin B2 and 225 times more Vitamin C than Canned Red Kidney Beans.
• While 1 kg of Canned Red Kidney Beans, Solids contains 1.6 times more Vitamin B9 than Raw Florida Oranges.
• Both Florida Oranges and Canned Red Kidney Beans provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Canned Red Kidney Beans have insufficient amounts of Vitamin B2 and Vitamin C
• Both Raw Florida Oranges as well as Canned Red Kidney Beans, Solids have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Florida Oranges has 1.3 times more Water than Canned Red Kidney Beans.
• While 1 kg of Canned Red Kidney Beans, Solids contains 1.3 times more Calcium, 7 times more Copper, 16.7 times more Iron, 3 times more Magnesium, 16 times more Manganese, 10.1 times more Phosphorus, 1.6 times more Potassium, 3.2 times more Selenium, more Sodium and 9.4 times more Zinc than Raw Florida Oranges.
• 1 kilogram of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Florida Oranges has 2.4 times more Sugars than Canned Red Kidney Beans.
• While 1 kg of Canned Red Kidney Beans, Solids contains 2.7 times more Energy, 6.6 times more Omega 3, 1.9 times more Carbohydrate, 2.3 times more Fiber and 11.4 times more Protein than Raw Florida Oranges.
• 1 kilogram of Florida Oranges provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Florida Oranges as well as Canned Red Kidney Beans, Solids provide inadequate amounts of Omega 6 in one kilogram.