Comparing Nutrients in 500 calories Canned Shellie Beans with Liquids VS Oranges with Peel

Weight per 500 calories

• Canned Shellie Beans with Liquids: 1667g
• Oranges with Peel: 794g

Raw Oranges with Peel have 2.1 times more energy per unit of mass than Canned Shellie Beans Solids and Liquids, which is low in comparison to other foods. Canned Shellie Beans with Liquids having low energy density.

Which food has more nutrients per 500 calories - Canned Shellie Beans with Liquids or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Canned Shellie Beans with Liquids	21%	5%	74%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Canned Shellie Beans with Liquids	Oranges with Peel	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.26% 3.17g	2.45% 2.4g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	74% 1.2g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	3.92% 0.67g	2.05% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.4% 103g	95% 123g	130g per day for Men 19-50 years
Sugars	14.5% 10.5g	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	149% 56.7g	94% 35.7g	38g per day for Men 19-50 years
Protein	52.4% 29.3g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Canned Shellie Beans with Liquids	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	20.4% 183μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.4% 0.53mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.4% 3.4mg	25% 3.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.3% 2.2mg	52.4% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63% 0.82mg	56.8% 0.74mg	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	75% 300μg	59.5% 238μg	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	57.4% 51.7mg	626% 563mg	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	3.33% 0.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	111% 133μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Shellie Beans with Liquids	Oranges with Peel	Recommended Dietary Allowance
Calcium	48.3% 483mg	55.6% 556mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	50.3% 0.45mg	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	206% 16.5mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	277% 6.37mg	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	71.4% 500mg	25% 175mg	700mg per day for Men 19-50 years
Potassium	53.4% 1817mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	63.6% 35μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	371% 5567mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	41% 1512g	17.7% 653g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Shellie Beans with Liquids vs Oranges with Peel :

• Canned Shellie Beans Solids and Liquids have 1.8 times more Vitamin A, 2.3 times more Vitamin B2 and 1.3 times more Vitamin B9 than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 1.5 times more Vitamin B1 and 10.9 times more Vitamin C than Canned Shellie Beans Solids and Liquids.
• Both Canned Shellie Beans Solids and Liquids and Raw Oranges with Peel have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 500 kcal.
• Both Canned Shellie Beans Solids and Liquids as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Canned Shellie Beans with Liquids vs Oranges with Peel :

• Canned Shellie Beans Solids and Liquids have 2.9 times more Copper, 2.6 times more Iron, 2.3 times more Magnesium, 2.9 times more Phosphorus, 6.3 times more Selenium, 350.7 times more Sodium, 5.2 times more Zinc and 2.3 times more Water than Raw Oranges with Peel .
• Both Canned Shellie Beans Solids and Liquids and Raw Oranges with Peel have similar amounts of Calcium and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Shellie Beans Solids and Liquids have 9.3 times more Omega 3, 1.6 times more Fiber and 2.8 times more Protein than Raw Oranges with Peel .
• Both Canned Shellie Beans Solids and Liquids and Raw Oranges with Peel have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Canned Shellie Beans Solids and Liquids as well as Raw Oranges with Peel have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.