Comparing Nutrients in 300 calories Canned Red Kidney Beans with Liquids VS Florida Oranges

Weight per 300 calories

• Canned Red Kidney Beans with Liquids: 370g
• Florida Oranges: 652g

Canned Red Kidney Beans with Liquids have 1.8 times more energy per 100g than Florida Oranges. It has average energy density when compared to other foods. Raw Florida Oranges having low energy density.

Discover which food has more nutrients per 300 calories - Canned Red Kidney Beans with Liquids or Florida Oranges?

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Florida Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.37% 1.33g	1.4% 1.37g	97g per day for Men 19-50 years
Saturated Fat	1.45% 0.46g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	4.5% 0.072g	1.6g per day for Men 19-50 years
Omega 6	1.8% 0.31g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.3% 55g	58% 75.3g	130g per day for Men 19-50 years
Sugars	9.45% 6.85g	82.2% 59.6g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 6.85g	NA	g per day for Men 19-50 years
Fiber	42% 16g	41% 15.7g	38g per day for Men 19-50 years
Protein	34.5% 19.3g	8.15% 4.57g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.97% 71.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.7% 0.39mg	54.3% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.83mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.63% 0.48mg	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.8% 0.3mg	25.6% 0.33mg	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	21.3% 85μg	27.7% 111μg	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	3.3% 2.96mg	326% 293mg	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	0.49% 0.074mg	7.83% 1.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.7% 15μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Florida Oranges	Recommended Dietary Allowance
Calcium	10.7% 107mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	60.5% 0.54mg	28.3% 0.25mg	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	58% 4.63mg	7.34% 0.59mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	15.5% 65.2mg	420mg per day for Men 19-50 years
Manganese	47% 1.08mg	6.8% 0.16mg	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	56% 393mg	11% 78.3mg	700mg per day for Men 19-50 years
Potassium	28.3% 963mg	32.4% 1102mg	3400mg per day for Men 19-50 years
Selenium	7.4% 4.07μg	5.93% 3.26μg	55μg per day for Men 19-50 years
Sodium	63.2% 948mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	4.74% 0.52mg	11mg per day for Men 19-50 years
Water	7.8% 289g	15.4% 568g	3700g per day for Men 19-50 years

Canned Red Kidney Beans With Liquids VS Florida Oranges Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Red Kidney Beans with Liquids or Florida Oranges?

Lets compare vitamin content per 300 calories of Canned Red Kidney Beans with Liquids vs Florida Oranges:

• 300 calories of Canned Red Kidney Beans with Liquids have more Vitamin K than Florida Oranges.
• While 300 kcal of Raw Florida Oranges contain more Vitamin A, 1.7 times more Vitamin B1, 1.4 times more Vitamin B3, 3.4 times more Vitamin B5, 1.3 times more Vitamin B9, 99 times more Vitamin C and 15.8 times more Vitamin E than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Florida Oranges provide similar amounts of Vitamin B2 and Vitamin B6 per 300 calories.
• 300 calories of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• 300 calories of Florida Oranges have insufficient amounts of Vitamin K
• Both Canned Red Kidney Beans Solids and Liquids as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Canned Red Kidney Beans with Liquids vs Florida Oranges:

• 300 calories of Canned Red Kidney Beans with Liquids have 2.1 times more Copper, 7.9 times more Iron, 1.7 times more Magnesium, 6.9 times more Manganese, 5 times more Phosphorus, 1.2 times more Selenium, more Sodium and 4.4 times more Zinc than Florida Oranges.
• While 300 kcal of Raw Florida Oranges contain 2.6 times more Calcium and 2 times more Water than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Florida Oranges contain similar levels of Potassium per 300 calories.
• 300 calories of Florida Oranges lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Red Kidney Beans with Liquids have 2.6 times more Omega 3 and 4.2 times more Protein than Florida Oranges.
• While 300 kcal of Raw Florida Oranges contain 1.4 times more Carbohydrate and 8.7 times more Sugars than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Florida Oranges offer comparable quantities of Energy and Fiber per 300 calories.
• 300 calories of Florida Oranges provide inadequate amounts of Omega 3
• Both Canned Red Kidney Beans Solids and Liquids as well as Raw Florida Oranges provide inadequate amounts of Omega 6 in 300 calories.