Comparing Nutrients in 1 pound Navel Oranges VS Canned Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Canned Red Kidney Beans	25%	7%	68%

Macro Nutrients

	Navel Oranges	Canned Red Kidney Beans	Recommended Dietary Allowance
Energy	7.66% 222kcal	19.4% 562kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	4.9% 4.76g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	2.57% 0.82g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	20.7% 0.33g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	3.2% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.8% 57g	75% 97g	130g per day for Men 19-50 years
Sugars	53% 38.6g	23.8% 17.2g	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	14% 10.2g	0.63% 0.45g	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	% 8.94g	% 1.04g	g per day for Men 19-50 years
Sucrose	% 19.4g	% 15.7g	g per day for Men 19-50 years
Fiber	26.3% 9.98g	65.7% 25g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	64.6% 36g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Canned Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	25.3% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	5.6% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	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	38.6% 154μg	31.8% 127μg	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	298% 268mg	1% 0.91mg	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	4.54% 0.68mg	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	Canned Red Kidney Beans	Recommended Dietary Allowance
Calcium	19.5% 195mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	137% 1.23mg	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	7.37% 0.59mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	75.7% 1.74mg	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	15% 104mg	78.4% 549mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	37% 1256mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	70% 1048mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	10.5% 390g	8.35% 309g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Canned Red Kidney Beans per 1 lb

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

Lets compare vitamin content per 1 pound of Navel Oranges vs Canned Red Kidney Beans:

• 1 pound of Navel Oranges has 3.2 times more Vitamin B2, 1.2 times more Vitamin B9 and 295.5 times more Vitamin C than Canned Red Kidney Beans.
• Both Navel Oranges and Canned Red Kidney Beans provide similar amounts of Vitamin B1 and Vitamin B3 per one pound.
• 1 pound of Canned Red Kidney Beans have insufficient amounts of Vitamin B2 and Vitamin C
• Both Raw Navel Oranges as well as Canned Red Kidney Beans, Solids have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Navel Oranges vs Canned Red Kidney Beans:

• 1 pound of Navel Oranges has 1.3 times more Water than Canned Red Kidney Beans.
• While 1 lb of Canned Red Kidney Beans, Solids contains 1.3 times more Calcium, 7 times more Copper, 11.5 times more Iron, 2.7 times more Magnesium, 13.2 times more Manganese, 5.3 times more Phosphorus, 1.7 times more Potassium, more Selenium, 231 times more Sodium and 9.4 times more Zinc than Raw Navel Oranges.
• 1 pound of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Navel Oranges has 2.2 times more Sugars and 22.5 times more Fructose than Canned Red Kidney Beans.
• While 1 lb of Canned Red Kidney Beans, Solids contains 2.5 times more Energy, 8.1 times more Omega 3, 1.7 times more Carbohydrate, 2.5 times more Fiber and 8.8 times more Protein than Raw Navel Oranges.
• 1 pound of Navel Oranges provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Navel Oranges as well as Canned Red Kidney Beans, Solids provide inadequate amounts of Omega 6 in one pound.