Comparing Nutrients in 500 calories Oranges with Peel VS Canned Red Kidney Beans

Weight per 500 calories

• Oranges with Peel: 794g
• Canned Red Kidney Beans: 403g

Canned Red Kidney Beans, Solids have 2 times more energy per unit of mass than Raw Oranges with Peel , which is average in comparison to other foods. Oranges with Peel having low energy density.

Discover which food has more nutrients per 500 calories - Oranges with Peel or Canned Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Canned Red Kidney Beans	25%	7%	68%

Macro Nutrients

	Oranges with Peel	Canned Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.45% 2.4g	4.36% 4.23g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	18.4% 0.29g	1.6g per day for Men 19-50 years
Omega 6	2.05% 0.35g	2.85% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	66.7% 86.7g	130g per day for Men 19-50 years
Sugars	NA	21% 15.3g	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	0.56% 0.4g	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	% 0.93g	g per day for Men 19-50 years
Sucrose	NA	% 14g	g per day for Men 19-50 years
Fiber	94% 35.7g	58.4% 22g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	57.5% 32g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Canned Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	4.96% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.97mg	11.6% 1.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.4% 2.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.8% 0.74mg	NA	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	59.5% 238μg	28.2% 113μg	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	626% 563mg	0.9% 0.81mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Canned Red Kidney Beans	Recommended Dietary Allowance
Calcium	55.6% 556mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	122% 1.1mg	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	79.4% 6.35mg	75.6% 6.05mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	29% 121mg	420mg per day for Men 19-50 years
Manganese	NA	67.3% 1.55mg	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	25% 175mg	69.7% 488mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	33% 1117mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	11.7% 6.45μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	62% 931mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	27.5% 3.02mg	11mg per day for Men 19-50 years
Water	17.7% 653g	7.42% 275g	3700g per day for Men 19-50 years

Oranges With Peel VS Canned Red Kidney Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oranges with Peel or Canned Red Kidney Beans?

Lets compare vitamin content per 500 calories of Oranges with Peel vs Canned Red Kidney Beans:

• 500 calories of Oranges with Peel have 2.9 times more Vitamin B1, 6.2 times more Vitamin B2, 2.1 times more Vitamin B3, 2.1 times more Vitamin B9 and 698.7 times more Vitamin C than Canned Red Kidney Beans.
• 500 calories of Canned Red Kidney Beans have insufficient amounts of Vitamin B2 and Vitamin C
• Both Raw Oranges with Peel as well as Canned Red Kidney Beans, Solids have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Oranges with Peel vs Canned Red Kidney Beans:

• 500 calories of Oranges with Peel have 2.4 times more Calcium, 1.4 times more Potassium and 2.4 times more Water than Canned Red Kidney Beans.
• While 500 kcal of Canned Red Kidney Beans, Solids contain 2.4 times more Copper, 2.8 times more Phosphorus, 58.7 times more Sodium and 3.5 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Canned Red Kidney Beans contain similar levels of Iron, Magnesium and Selenium per 500 calories.
• 500 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oranges with Peel have 1.4 times more Carbohydrate and 1.6 times more Fiber than Canned Red Kidney Beans.
• While 500 kcal of Canned Red Kidney Beans, Solids contain 2.3 times more Omega 3 and 3.1 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Canned Red Kidney Beans offer comparable quantities of Energy per 500 calories.
• 500 calories of Oranges with Peel provide inadequate amounts of Omega 3
• Both Raw Oranges with Peel as well as Canned Red Kidney Beans, Solids provide inadequate amounts of Omega 6 in 500 calories.