Comparing Nutrients in 300 calories Boiled Kidney Beans VS Canned Tangerines packed in Juice

Weight per 300 calories

• Boiled Kidney Beans: 236g
• Canned Tangerines packed in Juice: 811g

Boiled Kidney Beans have 3.4 times more energy per 100g than Canned Tangerines packed in Juice. It has average energy density when compared to other foods. Canned Tangerines packed in Juice having low energy density.

Which food has more nutrients per 300 calories - Boiled Kidney Beans or Canned Tangerines packed in Juice?

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Canned Tangerines packed in Juice	6%	1%	93%

Macro Nutrients

	Boiled Kidney Beans	Canned Tangerines packed in Juice	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.2g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	0.076% 0.024g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	0.51% 0.008g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.26g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.4% 54g	59.7% 77.6g	130g per day for Men 19-50 years
Sugars	1.04% 0.76g	99% 72g	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	39.8% 15g	15% 5.68g	38g per day for Men 19-50 years
Protein	36.6% 20.5g	8.98% 5.03g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Canned Tangerines packed in Juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	38.7% 349μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.5% 0.38mg	55.4% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.53% 1.37mg	22.6% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	20.3% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	26% 0.34mg	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	76.8% 307μg	10% 40.5μg	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	3.15% 2.83mg	308% 277mg	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	0.47% 0.071mg	5.4% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.5% 20μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Canned Tangerines packed in Juice	Recommended Dietary Allowance
Calcium	8.27% 82.7mg	8.9% 89mg	1000mg per day for Men 19-50 years
Copper	56.7% 0.51mg	29.7% 0.27mg	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	65.6% 5.24mg	27.4% 2.2mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	21.2% 89mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	11.3% 0.26mg	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	46.6% 326mg	11.6% 81mg	700mg per day for Men 19-50 years
Potassium	28% 957mg	31.7% 1078mg	3400mg per day for Men 19-50 years
Selenium	4.72% 2.6μg	5.9% 3.24μg	55μg per day for Men 19-50 years
Sodium	0.16% 2.36mg	2.7% 40.5mg	1500mg per day for Men 19-50 years
Zinc	21.5% 2.36mg	37.6% 4.14mg	11mg per day for Men 19-50 years
Water	4.27% 158g	19.6% 726g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Kidney Beans vs Canned Tangerines packed in Juice:

• Boiled All Types Kidney Beans have 7.6 times more Vitamin B9 and more Vitamin K than Canned Tangerines packed in Juice.
• While Canned Tangerines packed in Juice contain more Vitamin A, 1.8 times more Vitamin B1, 1.7 times more Vitamin B2, 2.6 times more Vitamin B3, 2 times more Vitamin B5, 97.8 times more Vitamin C and 11.4 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Canned Tangerines packed in Juice have similar amounts of Vitamin B6 per 300 kcal.
• Both Boiled All Types Kidney Beans as well as Canned Tangerines packed in Juice have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Kidney Beans vs Canned Tangerines packed in Juice:

• Boiled All Types Kidney Beans have 1.9 times more Copper, 2.4 times more Iron, 3.9 times more Manganese and 4 times more Phosphorus than Canned Tangerines packed in Juice.
• While Canned Tangerines packed in Juice contain 1.8 times more Zinc and 4.6 times more Water than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Canned Tangerines packed in Juice have similar amounts of Calcium, Magnesium, Potassium and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled All Types Kidney Beans have 49.5 times more Omega 3, 2.7 times more Fiber and 4.1 times more Protein than Canned Tangerines packed in Juice.
• While Canned Tangerines packed in Juice contain 1.4 times more Carbohydrate and 95.1 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Canned Tangerines packed in Juice have similar amounts of Energy per 300 kcal.
• Both Boiled All Types Kidney Beans as well as Canned Tangerines packed in Juice have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.