Comparing Nutrients in 1 pound Boiled California Red Kidney Beans with Salt VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans with Salt	29%	1%	70%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Boiled California Red Kidney Beans with Salt	Navel Oranges	Recommended Dietary Allowance
Energy	19.4% 562kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	9.07% 0.15g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.091g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 102g	43.8% 57g	130g per day for Men 19-50 years
Sugars	NA	53% 38.6g	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	14% 10.2g	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	% 8.94g	g per day for Men 19-50 years
Sucrose	NA	% 19.4g	g per day for Men 19-50 years
Fiber	111% 42g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	74% 41.4g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans with Salt	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.8% 0.59mg	25.7% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	12% 1.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	23.7% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	27.6% 0.36mg	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	84% 336μg	38.6% 154μg	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	6.05% 5.44mg	298% 268mg	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	NA	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans with Salt	Navel Oranges	Recommended Dietary Allowance
Calcium	30% 299mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	19.7% 0.18mg	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	169% 13.5mg	7.37% 0.59mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	62.7% 1.44mg	5.7% 0.13mg	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	88.8% 621mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	56% 1901mg	22% 753mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	72.6% 1089mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	35.5% 3.9mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	8.2% 304g	10.5% 390g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled California Red Kidney Beans with Salt vs Navel Oranges:

• Boiled California Red Kidney Beans with Salt have 1.9 times more Vitamin B1, 1.2 times more Vitamin B2, 1.3 times more Vitamin B3, 1.3 times more Vitamin B6 and 2.2 times more Vitamin B9 than Raw Navel Oranges.
• While Raw Navel Oranges contain more Vitamin A and 49.3 times more Vitamin C than Boiled California Red Kidney Beans with Salt.
• Both Boiled California Red Kidney Beans with Salt and Raw Navel Oranges have similar amounts of Vitamin B5 per 1 lb.
• Both Boiled California Red Kidney Beans with Salt as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled California Red Kidney Beans with Salt vs Navel Oranges:

• Boiled California Red Kidney Beans with Salt have 1.5 times more Calcium, 7.4 times more Copper, 22.9 times more Iron, 4.4 times more Magnesium, 11 times more Manganese, 6 times more Phosphorus, 2.5 times more Potassium, more Selenium, 240 times more Sodium and 10.8 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.3 times more Water than Boiled California Red Kidney Beans with Salt.

Comparison of macro-nutrients per 1 pound:

• Boiled California Red Kidney Beans with Salt have 2.5 times more Energy, 3.6 times more Omega 3, 1.8 times more Carbohydrate, 4.2 times more Fiber and 10 times more Protein than Raw Navel Oranges.
• Both Boiled California Red Kidney Beans with Salt as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.