Comparing Nutrients in 5 ounces Canned Red Kidney Beans VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans	25%	7%	68%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Canned Red Kidney Beans	Florida Oranges	Recommended Dietary Allowance
Energy	6.06% 176kcal	2.25% 65.2kcal	2900kcal per day for Men 19-50 years
Fat	1.53% 1.5g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.8% 0.26g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	6.47% 0.1g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.4% 30.5g	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	7.43% 5.4g	18% 13g	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	0.2% 0.14g	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	% 0.33g	NA	g per day for Men 19-50 years
Sucrose	% 4.9g	NA	g per day for Men 19-50 years
Fiber	20.5% 7.8g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	20% 11.3g	1.77% 0.99g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans	Florida Oranges	Recommended Dietary Allowance
Vitamin A	NA	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.9% 0.095mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.74% 0.023mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.08% 0.65mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	5.56% 0.072mg	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	9.92% 39.7μg	6.02% 24μg	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	0.31% 0.28mg	71% 63.8mg	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	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans	Florida Oranges	Recommended Dietary Allowance
Calcium	8.08% 80.8mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	43% 0.39mg	6.14% 0.055mg	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	26.6% 2.13mg	1.6% 0.13mg	8mg per day for Men 19-50 years
Magnesium	10% 42.5mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	23.7% 0.54mg	1.48% 0.034mg	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	24.5% 172mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	11.5% 393mg	7.05% 240mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	22% 327mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	9.66% 1.06mg	1.03% 0.11mg	11mg per day for Men 19-50 years
Water	2.6% 97g	3.34% 124g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans VS Florida Oranges per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Red Kidney Beans versus 5 oz of Florida Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Red Kidney Beans vs Florida Oranges:

• 5 ounces of Canned Red Kidney Beans have 1.6 times more Vitamin B9 than Florida Oranges.
• While 5 oz of Raw Florida Oranges contain 1.5 times more Vitamin B1, 2.5 times more Vitamin B2 and 225 times more Vitamin C than Canned Red Kidney Beans, Solids.
• Both Canned Red Kidney Beans and Florida Oranges provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Canned Red Kidney Beans have insufficient amounts of Vitamin B2 and Vitamin C
• Both Canned Red Kidney Beans, Solids as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Red Kidney Beans vs Florida Oranges:

• 5 ounces of Canned Red Kidney Beans have 1.3 times more Calcium, 7 times more Copper, 16.7 times more Iron, 3 times more Magnesium, 16 times more Manganese, 10.1 times more Phosphorus, 1.6 times more Potassium, 3.2 times more Selenium, more Sodium and 9.4 times more Zinc than Florida Oranges.
• While 5 oz of Raw Florida Oranges contain 1.3 times more Water than Canned Red Kidney Beans, Solids.
• 5 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Red Kidney Beans have 2.7 times more Energy, 6.6 times more Omega 3, 1.9 times more Carbohydrate, 2.3 times more Fiber and 11.4 times more Protein than Florida Oranges.
• While 5 oz of Raw Florida Oranges contain 2.4 times more Sugars than Canned Red Kidney Beans, Solids.
• 5 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 3 and Protein
• Both Canned Red Kidney Beans, Solids as well as Raw Florida Oranges provide inadequate amounts of Omega 6 in five ounces.