Comparing Nutrients in 1 pound Canned Red Kidney Beans with Liquids VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Oranges with Peel	Recommended Dietary Allowance
Energy	12.7% 367kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.63g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	1.77% 0.57g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.38g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.7% 67.3g	54% 70.3g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 8.4g	NA	g per day for Men 19-50 years
Fiber	51.3% 19.5g	53.7% 20.4g	38g per day for Men 19-50 years
Protein	42.3% 23.7g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.24mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.8% 0.59mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	32.4% 0.42mg	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	26% 104μg	34% 136μg	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	4.03% 3.63mg	358% 322mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.6% 0.091mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Oranges with Peel	Recommended Dietary Allowance
Calcium	13% 132mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	74% 0.67mg	28.7% 0.26mg	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	71% 5.67mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.3mg	NA	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	68.7% 481mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	34.7% 1179mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	77.4% 1161mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	9.56% 354g	10% 373g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Oranges with Peel per 1 lb

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

Lets compare vitamin content per 1 pound of Canned Red Kidney Beans with Liquids vs Oranges with Peel :

• 1 pound of Canned Red Kidney Beans with Liquids has 1.3 times more Vitamin B2 than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 2.5 times more Vitamin B5, 1.3 times more Vitamin B9 and 88.8 times more Vitamin C than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Oranges with Peel provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B6 per one pound.
• 1 pound of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin C
• Both Canned Red Kidney Beans Solids and Liquids as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Canned Red Kidney Beans with Liquids vs Oranges with Peel :

• 1 pound of Canned Red Kidney Beans with Liquids has 2.6 times more Copper, 1.6 times more Iron, 2.1 times more Magnesium, 4.8 times more Phosphorus, 1.3 times more Potassium, 1.6 times more Selenium, 128 times more Sodium and 5.6 times more Zinc than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 2.4 times more Calcium than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Oranges with Peel contain similar levels of Water per one pound.
• 1 pound of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Red Kidney Beans with Liquids has 1.3 times more Energy, 3.2 times more Omega 3 and 4 times more Protein than Oranges with Peel .
• Both Canned Red Kidney Beans with Liquids and Oranges with Peel offer comparable quantities of Carbohydrate and Fiber per one pound.
• 1 pound of Oranges with Peel provide inadequate amounts of Omega 3
• Both Canned Red Kidney Beans Solids and Liquids as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in one pound.