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

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Florida Oranges	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	16% 460kcal	28% 810kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	3.9% 1.25g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	4.9% 0.83g	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	114% 148g	130g per day for Men 19-50 years
Sugars	126% 91g	25.5% 18.5g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 18.5g	g per day for Men 19-50 years
Fiber	63% 24g	113% 43g	38g per day for Men 19-50 years
Protein	12.5% 7g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	51.5% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	31% 4.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	61.5% 0.8mg	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	57.5% 230μg	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	8.9% 8mg	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	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	43% 430mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	163% 1.47mg	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	156% 12.5mg	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	127% 2.9mg	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	151% 1060mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	76.5% 2600mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	171% 2560mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	56.4% 6.2mg	11mg per day for Men 19-50 years
Water	23.6% 871g	21% 780g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Florida Oranges versus 1 kg of Canned Red Kidney Beans with Liquids 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 with Liquids:

• 1 kilogram of Florida Oranges has 1.9 times more Vitamin B5 and 56.3 times more Vitamin C than Canned Red Kidney Beans with Liquids.
• While 1 kg of Canned Red Kidney Beans Solids and Liquids contains 1.7 times more Vitamin B2, 1.6 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin K than Raw Florida Oranges.
• Both Florida Oranges and Canned Red Kidney Beans with Liquids provide similar amounts of Vitamin B1 and Vitamin B3 per one kilogram.
• 1 kilogram of Florida Oranges have insufficient amounts of Vitamin K
• 1 kilogram of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin C
• Both Raw Florida Oranges as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

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

• 1 kilogram of Florida Oranges has 1.5 times more Calcium than Canned Red Kidney Beans with Liquids.
• While 1 kg of Canned Red Kidney Beans Solids and Liquids contains 3.8 times more Copper, 13.9 times more Iron, 3 times more Magnesium, 12.1 times more Manganese, 8.8 times more Phosphorus, 1.5 times more Potassium, 2.2 times more Selenium, more Sodium and 7.8 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Canned Red Kidney Beans with Liquids contain similar levels of Water per one kilogram.
• 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 4.9 times more Sugars than Canned Red Kidney Beans with Liquids.
• While 1 kg of Canned Red Kidney Beans Solids and Liquids contains 1.8 times more Energy, 4.6 times more Omega 3, 1.3 times more Carbohydrate, 1.8 times more Fiber and 7.5 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 and Liquids provide inadequate amounts of Omega 6 in one kilogram.