Comparing Nutrients in 1 kilogram Navel Oranges VS Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Navel Oranges	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	17% 490kcal	113% 3290kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	4.64% 4.5g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	2.03% 0.65g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	95% 1.52g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	449% 583g	130g per day for Men 19-50 years
Sugars	117% 85g	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	31% 22.5g	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	% 19.7g	NA	g per day for Men 19-50 years
Sucrose	% 42.8g	NA	g per day for Men 19-50 years
Fiber	58% 22g	655% 249g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	452% 253g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	325% 3.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	185% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	305% 3.96mg	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	85% 340μg	983% 3930μg	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	657% 591mg	50% 45mg	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	10% 1.5mg	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

	Navel Oranges	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	43% 430mg	131% 1310mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	1111% 10mg	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	16.3% 1.3mg	1088% 87mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	482% 11mg	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	33% 230mg	580% 4060mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	396% 13460mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	8.67% 130mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	242% 26.6mg	11mg per day for Men 19-50 years
Water	23.2% 860g	3.2% 119g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Royal Red Kidney Beans per 1 kg

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

Lets compare vitamin content per 1 kilogram of Navel Oranges vs Royal Red Kidney Beans:

• 1 kilogram of Navel Oranges has 13.1 times more Vitamin C than Royal Red Kidney Beans.
• While 1 kg of Raw Royal Red Kidney Beans contains 5.7 times more Vitamin B1, 4.7 times more Vitamin B2, 5 times more Vitamin B3, 3 times more Vitamin B5, 5 times more Vitamin B6 and 11.6 times more Vitamin B9 than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Navel Oranges vs Royal Red Kidney Beans:

• 1 kilogram of Navel Oranges has 7.2 times more Water than Royal Red Kidney Beans.
• While 1 kg of Raw Royal Red Kidney Beans contains 3 times more Calcium, 25.6 times more Copper, 66.9 times more Iron, 12.5 times more Magnesium, 38.2 times more Manganese, 17.7 times more Phosphorus, 8.1 times more Potassium, more Selenium and 33.3 times more Zinc than Raw Navel Oranges.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Royal Red Kidney Beans contains 6.7 times more Energy, 16.9 times more Omega 3, 4.7 times more Carbohydrate, 11.3 times more Fiber and 27.8 times more Protein than Raw Navel Oranges.
• 1 kilogram of Navel Oranges provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Navel Oranges as well as Raw Royal Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.