Comparing Nutrients in 500 calories Boiled Kidney Beans VS Tangerines, (mandarin oranges), canned, light syrup pack

Weight per 500 calories

• Boiled Kidney Beans: 394g
• Tangerines, (mandarin oranges), canned, light syrup pack: 820g

Boiled Kidney Beans have 2.1 times more energy per 100g than Tangerines, (mandarin oranges), canned, light syrup pack. It has average energy density when compared to other foods. Tangerines, (mandarin oranges), canned, light syrup pack having low energy density.

Which food has more nutrients per 500 calories - Boiled Kidney Beans or Tangerines, (mandarin oranges), canned, light syrup pack?

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Tangerines, (mandarin oranges), canned, light syrup pack	3%	1%	96%

Macro Nutrients

	Boiled Kidney Beans	Tangerines, (mandarin oranges), canned, light syrup pack	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.97g	0.85% 0.82g	97g per day for Men 19-50 years
Saturated Fat	0.9% 0.29g	0.31% 0.098g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	2.56% 0.041g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.43g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 89.8g	102% 133g	130g per day for Men 19-50 years
Sugars	1.74% 1.26g	175% 127g	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	66.3% 25g	15% 5.74g	38g per day for Men 19-50 years
Protein	61% 34g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Tangerines, (mandarin oranges), canned, light syrup pack	Recommended Dietary Allowance
Vitamin A	0% 0μg	38.3% 344μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	36.2% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.28mg	22.8% 3.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	20.5% 1.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	26.5% 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	128% 512μg	10.2% 41μg	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	5.25% 4.72mg	180% 162mg	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	0.79% 0.12mg	5.46% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.6% 33μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Tangerines, (mandarin oranges), canned, light syrup pack	Recommended Dietary Allowance
Calcium	13.8% 138mg	5.74% 57.4mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	40% 0.36mg	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	109% 8.74mg	38% 3.03mg	8mg per day for Men 19-50 years
Magnesium	39.4% 165mg	15.6% 65.6mg	420mg per day for Men 19-50 years
Manganese	73.6% 1.7mg	11.4% 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	77.6% 543mg	11.7% 82mg	700mg per day for Men 19-50 years
Potassium	47% 1594mg	19% 639mg	3400mg per day for Men 19-50 years
Selenium	7.87% 4.33μg	5.96% 3.28μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.94mg	3.28% 49mg	1500mg per day for Men 19-50 years
Zinc	35.8% 3.94mg	18% 1.97mg	11mg per day for Men 19-50 years
Water	7.12% 264g	18.4% 681g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Kidney Beans vs Tangerines, (mandarin oranges), canned, light syrup pack:

• Boiled All Types Kidney Beans have 1.5 times more Vitamin B1, 1.4 times more Vitamin B6, 12.5 times more Vitamin B9 and more Vitamin K than Tangerines, (mandarin oranges), canned, light syrup pack.
• While Tangerines, (mandarin oranges), canned, light syrup pack contain more Vitamin A, 1.6 times more Vitamin B2, 1.6 times more Vitamin B3, 34.4 times more Vitamin C and 6.9 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Tangerines, (mandarin oranges), canned, light syrup pack have similar amounts of Vitamin B5 per 500 kcal.
• Both Boiled All Types Kidney Beans as well as Tangerines, (mandarin oranges), canned, light syrup pack have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Kidney Beans vs Tangerines, (mandarin oranges), canned, light syrup pack:

• Boiled All Types Kidney Beans have 2.4 times more Calcium, 2.4 times more Copper, 2.9 times more Iron, 2.5 times more Magnesium, 6.5 times more Manganese, 6.6 times more Phosphorus, 2.5 times more Potassium, 1.3 times more Selenium and 2 times more Zinc than Tangerines, (mandarin oranges), canned, light syrup pack.
• While Tangerines, (mandarin oranges), canned, light syrup pack contain 2.6 times more Water than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 500 calories:

• Boiled All Types Kidney Beans have 16.3 times more Omega 3, 4.4 times more Fiber and 9.3 times more Protein than Tangerines, (mandarin oranges), canned, light syrup pack.
• While Tangerines, (mandarin oranges), canned, light syrup pack contain 1.5 times more Carbohydrate and 100.8 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Tangerines, (mandarin oranges), canned, light syrup pack have similar amounts of Energy per 500 kcal.
• Both Boiled All Types Kidney Beans as well as Tangerines, (mandarin oranges), canned, light syrup pack have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.