Comparing Nutrients in 1 pound Tangerines, (mandarin oranges), canned, juice pack, drained VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Tangerines, (mandarin oranges), canned, juice pack, drained	7%	1%	92%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Tangerines, (mandarin oranges), canned, juice pack, drained	California Red Kidney Beans	Recommended Dietary Allowance
Energy	5.94% 172kcal	51.6% 1497kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	0.057% 0.018g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.023g	1.44% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.7g	209% 271g	130g per day for Men 19-50 years
Sugars	51.6% 37.4g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	14.3% 5.44g	297% 113g	38g per day for Men 19-50 years
Protein	6.07% 3.4g	197% 111g	56g per day for Men 19-50 years

Vitamins

	Tangerines, (mandarin oranges), canned, juice pack, drained	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	33.3% 299μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.3% 0.4mg	200% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	76.4% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	58.4% 9.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	139% 1.8mg	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	5.67% 22.7μg	447% 1787μg	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	171% 154mg	22.7% 20.4mg	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

	Tangerines, (mandarin oranges), canned, juice pack, drained	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	5.44% 54.4mg	88.5% 885mg	1000mg per day for Men 19-50 years
Copper	20.7% 0.19mg	554% 5mg	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	15.3% 1.22mg	530% 42.4mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	NA	197% 4.54mg	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	7.13% 50mg	262% 1837mg	700mg per day for Men 19-50 years
Potassium	18% 617mg	199% 6759mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	105% 11.6mg	11mg per day for Men 19-50 years
Water	11% 406g	1.44% 53.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Tangerines, (mandarin oranges), canned, juice pack, drained VS California Red Kidney Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Tangerines, (mandarin oranges), canned, juice pack, drained versus 1 lb of California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Tangerines, (mandarin oranges), canned, juice pack, drained vs California Red Kidney Beans:

• 1 pound of Tangerines, (mandarin oranges), canned, juice pack, drained has more Vitamin A and 7.5 times more Vitamin C than California Red Kidney Beans.
• While 1 lb of Raw California Red Kidney Beans contains 6 times more Vitamin B1, 7.1 times more Vitamin B2, 4.6 times more Vitamin B3, 9.2 times more Vitamin B6 and 78.8 times more Vitamin B9 than Tangerines, (mandarin oranges), canned, juice pack, drained.
• 1 pound of Tangerines, (mandarin oranges), canned, juice pack, drained have insufficient amounts of Vitamin B9
• 1 pound of California Red Kidney Beans have insufficient amounts of Vitamin A
• Both Tangerines, (mandarin oranges), canned, juice pack, drained as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Tangerines, (mandarin oranges), canned, juice pack, drained vs California Red Kidney Beans:

• 1 pound of Tangerines, (mandarin oranges), canned, juice pack, drained has 7.6 times more Water than California Red Kidney Beans.
• While 1 lb of Raw California Red Kidney Beans contains 16.3 times more Calcium, 26.8 times more Copper, 34.6 times more Iron, 14.5 times more Magnesium, 36.8 times more Phosphorus, 11 times more Potassium, 8 times more Selenium and 4.8 times more Zinc than Tangerines, (mandarin oranges), canned, juice pack, drained.
• 1 pound of Tangerines, (mandarin oranges), canned, juice pack, drained lack sufficient amounts of Calcium, Phosphorus and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw California Red Kidney Beans contains 8.7 times more Energy, 84 times more Omega 3, 6.4 times more Carbohydrate, 20.8 times more Fiber and 32.5 times more Protein than Tangerines, (mandarin oranges), canned, juice pack, drained.
• 1 pound of Tangerines, (mandarin oranges), canned, juice pack, drained provide inadequate amounts of Energy, Omega 3 and Protein
• Both Tangerines, (mandarin oranges), canned, juice pack, drained as well as Raw California Red Kidney Beans provide inadequate amounts of Omega 6 in one pound.