Comparing Nutrients in 500 calories Valencia Oranges VS Kidney Beans

Weight per 500 calories

• Valencia Oranges: 1020g
• Kidney Beans: 150g

Raw All Types Kidney Beans have 6.8 times more energy per unit of mass than Raw Valencia Oranges, which is high in comparison to other foods. Valencia Oranges having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Kidney Beans	28%	2%	70%

Macro Nutrients

	Valencia Oranges	Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.16% 3.06g	1.3% 1.25g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	2.64% 0.45g	1.57% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	69.3% 90g	130g per day for Men 19-50 years
Sugars	NA	4.6% 3.35g	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	67% 25.5g	98% 37.4g	38g per day for Men 19-50 years
Protein	19% 10.6g	63.2% 35.4g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Kidney Beans	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74% 0.89mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	25.3% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	19.3% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51% 2.55mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.5% 0.64mg	46% 0.6mg	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	99% 398μg	148% 592μg	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	550% 495mg	7.5% 6.76mg	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	NA	2.2% 0.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	23.8% 28.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Kidney Beans	Recommended Dietary Allowance
Calcium	41% 408mg	21.5% 215mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	160% 1.44mg	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	11.5% 0.92mg	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	24.3% 102mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	10.2% 0.23mg	66.7% 1.53mg	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	24.8% 173mg	87.3% 611mg	700mg per day for Men 19-50 years
Potassium	53.7% 1827mg	62% 2111mg	3400mg per day for Men 19-50 years
Selenium	NA	8.74% 4.8μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.4% 36mg	1500mg per day for Men 19-50 years
Zinc	5.57% 0.61mg	38% 4.2mg	11mg per day for Men 19-50 years
Water	24% 881g	0.48% 17.6g	3700g per day for Men 19-50 years

Valencia Oranges VS Kidney Beans Nutrients Per 500 Kcal

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

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

• 500 calories of Valencia Oranges have more Vitamin A, 1.2 times more Vitamin B2, 2.2 times more Vitamin B5 and 73.2 times more Vitamin C than Kidney Beans.
• While 500 kcal of Raw All Types Kidney Beans contain 1.5 times more Vitamin B9 than Raw Valencia Oranges.
• Both Valencia Oranges and Kidney Beans provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B6 per 500 calories.
• 500 calories of Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Valencia Oranges as well as Raw All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Valencia Oranges have 1.9 times more Calcium and 49.9 times more Water than Kidney Beans.
• While 500 kcal of Raw All Types Kidney Beans contain 3.8 times more Copper, 13.4 times more Iron, 2.1 times more Magnesium, 6.5 times more Manganese, 3.5 times more Phosphorus and 6.8 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Kidney Beans contain similar levels of Potassium per 500 calories.
• 500 calories of Valencia Oranges lack sufficient amounts of Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Valencia Oranges have 1.3 times more Carbohydrate than Kidney Beans.
• While 500 kcal of Raw All Types Kidney Beans contain 2.6 times more Omega 3, 1.5 times more Fiber and 3.3 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Kidney Beans offer comparable quantities of Energy per 500 calories.
• Both Raw Valencia Oranges as well as Raw All Types Kidney Beans provide inadequate amounts of Omega 6 in 500 calories.