Comparing Nutrients in 300 calories California Red Kidney Beans VS Orange Peel

Weight per 300 calories

• California Red Kidney Beans: 91g
• Orange Peel: 309g

California Red Kidney Beans have 3.4 times more energy per 100g than Orange Peel. It has high energy density when compared to other foods. Raw Orange Peel having average energy density.

Discover which food has more nutrients per 300 calories - California Red Kidney Beans or Orange Peel?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Orange Peel	6%	2%	92%

Macro Nutrients

	California Red Kidney Beans	Orange Peel	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	0.64% 0.62g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	0.23% 0.074g	32g per day for Men 19-50 years
Omega 3	4.77% 0.076g	2.13% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	0.53% 0.09g	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	59.5% 77.3g	130g per day for Men 19-50 years
Sugars	NA	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	59.6% 22.6g	86.3% 32.8g	38g per day for Men 19-50 years
Protein	39.6% 22g	8.3% 4.64g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Orange Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.2% 65μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	17.4% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	30.3% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	42% 0.54mg	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	23% 93μg	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	467% 421mg	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	NA	5.15% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Orange Peel	Recommended Dietary Allowance
Calcium	17.7% 177mg	49.8% 498mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	31.6% 0.28mg	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	31% 2.47mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	16.2% 68mg	420mg per day for Men 19-50 years
Manganese	39.5% 0.91mg	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	52.6% 368mg	9.28% 65mg	700mg per day for Men 19-50 years
Potassium	40% 1355mg	19.3% 656mg	3400mg per day for Men 19-50 years
Selenium	5.3% 2.9μg	5.62% 3.1μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.62% 9.28mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	7.03% 0.77mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	6.06% 224g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Orange Peel Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - California Red Kidney Beans or Orange Peel?

Lets compare vitamin content per 300 calories of California Red Kidney Beans vs Orange Peel:

• 300 calories of California Red Kidney Beans have 1.3 times more Vitamin B1 and 3.9 times more Vitamin B9 than Orange Peel.
• While 300 kcal of Raw Orange Peel contain more Vitamin A, 1.4 times more Vitamin B2, 1.5 times more Vitamin B3, 2.1 times more Vitamin B5, 1.5 times more Vitamin B6 and 102.8 times more Vitamin C than Raw California Red Kidney Beans.
• 300 calories of California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Raw California Red Kidney Beans as well as Raw Orange Peel have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for California Red Kidney Beans vs Orange Peel:

• 300 calories of California Red Kidney Beans have 3.5 times more Copper, 3.4 times more Iron, 2.1 times more Magnesium, 5.7 times more Phosphorus, 2.1 times more Potassium and 3 times more Zinc than Orange Peel.
• While 300 kcal of Raw Orange Peel contain 2.8 times more Calcium and 21 times more Water than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Raw Orange Peel lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of California Red Kidney Beans have 4.8 times more Protein than Orange Peel.
• While 300 kcal of Raw Orange Peel contain 1.4 times more Carbohydrate and 1.4 times more Fiber than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Orange Peel offer comparable quantities of Energy per 300 calories.
• Both Raw California Red Kidney Beans as well as Raw Orange Peel provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.