Comparing Nutrients in 300 calories California Red Kidney Beans VS Marmalade, orange

Weight per 300 calories

• California Red Kidney Beans: 91g
• Marmalade, orange: 122g

California Red Kidney Beans have 1.3 times more energy per 100g than Marmalade, orange. It has high energy density when compared to other foods. Marmalade, orange having above average energy density.

Which food has more nutrients per 300 calories - California Red Kidney Beans or Marmalade, orange?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Marmalade, orange	0%	0%	100%

Macro Nutrients

	California Red Kidney Beans	Marmalade, orange	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	0% 0g	32g per day for Men 19-50 years
Omega 3	4.77% 0.076g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.4g	62% 81g	130g per day for Men 19-50 years
Sugars	NA	101% 73g	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	59.6% 22.6g	2.25% 0.85g	38g per day for Men 19-50 years
Protein	39.6% 22g	0.65% 0.37g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Marmalade, orange	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.41% 3.66μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	0.51% 0.006mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	2.35% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	0.4% 0.063mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	0.37% 0.018mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	1.8% 0.023mg	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	89.5% 358μg	2.74% 11μg	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	4.55% 4.1mg	6.5% 5.85mg	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	0.49% 0.073mg	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

	California Red Kidney Beans	Marmalade, orange	Recommended Dietary Allowance
Calcium	17.7% 177mg	4.63% 46.3mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	12% 0.11mg	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	106% 8.5mg	2.3% 0.18mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	0.58% 2.44mg	420mg per day for Men 19-50 years
Manganese	39.5% 0.91mg	1.06% 0.024mg	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	52.6% 368mg	0.7% 4.88mg	700mg per day for Men 19-50 years
Potassium	40% 1355mg	1.33% 45mg	3400mg per day for Men 19-50 years
Selenium	5.3% 2.9μg	1.33% 0.73μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	4.55% 68.3mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	0.44% 0.049mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	1.1% 40.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of California Red Kidney Beans vs Marmalade, orange:

• Raw California Red Kidney Beans have 78.9 times more Vitamin B1, 6.5 times more Vitamin B2, 29.5 times more Vitamin B3, 38.8 times more Vitamin B5, 15.6 times more Vitamin B6 and 32.6 times more Vitamin B9 than Marmalade, orange.
• While Marmalade, orange contains 1.4 times more Vitamin C than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Marmalade, orange have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for California Red Kidney Beans vs Marmalade, orange:

• Raw California Red Kidney Beans have 3.8 times more Calcium, 9.1 times more Copper, 46.5 times more Iron, 59.6 times more Magnesium, 37.3 times more Manganese, 75.5 times more Phosphorus, 30 times more Potassium, 4 times more Selenium and 47.5 times more Zinc than Marmalade, orange.
• While Marmalade, orange contains 6.8 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 300 calories:

• Raw California Red Kidney Beans have more Omega 3, 26.5 times more Fiber and 60.6 times more Protein than Marmalade, orange.
• While Marmalade, orange contains 1.5 times more Carbohydrate than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Marmalade, orange have similar amounts of Energy per 300 kcal.
• Both Raw California Red Kidney Beans as well as Marmalade, orange have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.