Comparing Nutrients in 5 ounces Boiled Red Kidney Beans with Salt VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans with Salt	27%	3%	70%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Boiled Red Kidney Beans with Salt	Navel Oranges	Recommended Dietary Allowance
Energy	6.2% 180kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.075% 0.024g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	0.19% 0.033g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.3g	13.7% 17.8g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	16.6% 12g	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	4.4% 3.2g	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	% 2.8g	g per day for Men 19-50 years
Sucrose	NA	% 6.07g	g per day for Men 19-50 years
Fiber	27.6% 10.5g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	22% 12.3g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans with Salt	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	8.03% 0.096mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	3.77% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	7.4% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	8.6% 0.11mg	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	46% 184μg	12% 48μg	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	1.9% 1.7mg	93% 83.8mg	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	0.28% 0.043mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans with Salt	Navel Oranges	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	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	52% 4.17mg	2.3% 0.18mg	8mg per day for Men 19-50 years
Magnesium	15% 63.8mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	29.4% 0.68mg	1.8% 0.041mg	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	28.8% 201mg	4.66% 32.6mg	700mg per day for Men 19-50 years
Potassium	17% 571mg	6.92% 235mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	22.5% 337mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	13.8% 1.5mg	1.03% 0.11mg	11mg per day for Men 19-50 years
Water	2.56% 95g	3.3% 122g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans with Salt VS Navel Oranges per 5 oz

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

Lets compare vitamin content per 5 ounces of Boiled Red Kidney Beans with Salt vs Navel Oranges:

• 5 ounces of Boiled Red Kidney Beans with Salt have 2.4 times more Vitamin B1, 1.4 times more Vitamin B3, 1.5 times more Vitamin B6, 3.8 times more Vitamin B9 and more Vitamin K than Navel Oranges.
• While 5 oz of Raw Navel Oranges contain 49.3 times more Vitamin C than Boiled Red Kidney Beans with Salt.
• Both Boiled Red Kidney Beans with Salt and Navel Oranges provide similar amounts of Vitamin B2 and Vitamin B5 per five ounces.
• 5 ounces of Boiled Red Kidney Beans with Salt have insufficient amounts of Vitamin C
• 5 ounces of Navel Oranges have insufficient amounts of Vitamin K
• Both Boiled Red Kidney Beans with Salt as well as Raw Navel Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Boiled Red Kidney Beans with Salt vs Navel Oranges:

• 5 ounces of Boiled Red Kidney Beans with Salt have 6.2 times more Copper, 22.6 times more Iron, 4.1 times more Magnesium, 16.4 times more Manganese, 6.2 times more Phosphorus, 2.4 times more Potassium, more Selenium, 238 times more Sodium and 13.4 times more Zinc than Navel Oranges.
• While 5 oz of Raw Navel Oranges contain 1.5 times more Calcium and 1.3 times more Water than Boiled Red Kidney Beans with Salt.
• 5 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Red Kidney Beans with Salt have 2.6 times more Energy, 18.7 times more Omega 3, 1.8 times more Carbohydrate, 3.4 times more Fiber and 9.5 times more Protein than Navel Oranges.
• While 5 oz of Raw Navel Oranges contain 26.6 times more Sugars than Boiled Red Kidney Beans with Salt.
• 5 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3 and Protein
• Both Boiled Red Kidney Beans with Salt as well as Raw Navel Oranges provide inadequate amounts of Omega 6 in five ounces.