Comparing Nutrients in 500 calories Kidney Beans VS Florida Oranges

Weight per 500 calories

• Kidney Beans: 150g
• Florida Oranges: 1087g

Kidney Beans have 7.2 times more energy per 100g than Florida Oranges. It has high energy density when compared to other foods. Raw Florida Oranges having low energy density.

Discover which food has more nutrients per 500 calories - Kidney Beans or Florida Oranges?

Macros Ratio

	Protein	Fat	Carbs
Kidney Beans	28%	2%	70%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Kidney Beans	Florida Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.25g	2.35% 2.3g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	0.85% 0.27g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	7.47% 0.12g	1.6g per day for Men 19-50 years
Omega 6	1.57% 0.27g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.3% 90g	96% 125g	130g per day for Men 19-50 years
Sugars	4.6% 3.35g	137% 99g	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	98% 37.4g	68.6% 26g	38g per day for Men 19-50 years
Protein	63.2% 35.4g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Kidney Beans	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	91% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.3% 0.33mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.3% 3.1mg	27% 4.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	54.3% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	42.6% 0.55mg	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	148% 592μg	46% 185μg	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	7.5% 6.76mg	543% 489mg	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	2.2% 0.33mg	13% 1.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.8% 28.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kidney Beans	Florida Oranges	Recommended Dietary Allowance
Calcium	21.5% 215mg	46.7% 467mg	1000mg per day for Men 19-50 years
Copper	160% 1.44mg	47% 0.42mg	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	154% 12.3mg	12.2% 0.98mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	66.7% 1.53mg	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	87.3% 611mg	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	62% 2111mg	54% 1837mg	3400mg per day for Men 19-50 years
Selenium	8.74% 4.8μg	9.9% 5.43μg	55μg per day for Men 19-50 years
Sodium	2.4% 36mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	38% 4.2mg	7.9% 0.87mg	11mg per day for Men 19-50 years
Water	0.48% 17.6g	25.6% 947g	3700g per day for Men 19-50 years

Kidney Beans VS Florida Oranges Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Kidney Beans or Florida Oranges?

Lets compare vitamin content per 500 calories of Kidney Beans vs Florida Oranges:

• 500 calories of Kidney Beans have 3.2 times more Vitamin B9 and more Vitamin K than Florida Oranges.
• While 500 kcal of Raw Florida Oranges contain more Vitamin A, 1.4 times more Vitamin B1, 1.3 times more Vitamin B2, 1.4 times more Vitamin B3, 2.3 times more Vitamin B5, 72.4 times more Vitamin C and 5.9 times more Vitamin E than Raw All Types Kidney Beans.
• Both Kidney Beans and Florida Oranges provide similar amounts of Vitamin B6 per 500 calories.
• 500 calories of Kidney Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• 500 calories of Florida Oranges have insufficient amounts of Vitamin K
• Both Raw All Types Kidney Beans as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Kidney Beans vs Florida Oranges:

• 500 calories of Kidney Beans have 3.4 times more Copper, 12.6 times more Iron, 1.9 times more Magnesium, 5.9 times more Manganese, 4.7 times more Phosphorus and 4.8 times more Zinc than Florida Oranges.
• While 500 kcal of Raw Florida Oranges contain 2.2 times more Calcium and 53.7 times more Water than Raw All Types Kidney Beans.
• Both Kidney Beans and Florida Oranges contain similar levels of Potassium per 500 calories.
• 500 calories of Florida Oranges lack sufficient amounts of Zinc
• Both Raw All Types Kidney Beans as well as Raw Florida Oranges lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Kidney Beans have 3.5 times more Omega 3, 1.4 times more Fiber and 4.7 times more Protein than Florida Oranges.
• While 500 kcal of Raw Florida Oranges contain 1.4 times more Carbohydrate and 29.7 times more Sugars than Raw All Types Kidney Beans.
• Both Kidney Beans and Florida Oranges offer comparable quantities of Energy per 500 calories.
• 500 calories of Florida Oranges provide inadequate amounts of Omega 3
• Both Raw All Types Kidney Beans as well as Raw Florida Oranges provide inadequate amounts of Omega 6 in 500 calories.