Comparing Nutrients in 7 ounces Canned Kidney Beans VS Clementines

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Clementines	6%	3%	91%

Macro Nutrients

	Canned Kidney Beans	Clementines	Recommended Dietary Allowance
Energy	5.75% 167kcal	3.2% 93kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	NA	32g per day for Men 19-50 years
Omega 3	10% 0.16g	NA	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	22% 28.8g	18.3% 24g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	25% 18.2g	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% 0g	4.5% 3.25g	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	% 0g	% 3.16g	g per day for Men 19-50 years
Sucrose	% 3.67g	% 12g	g per day for Men 19-50 years
Fiber	22.5% 8.53g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	3% 1.7g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Clementines	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	14.2% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	7.9% 1.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	6% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	11.4% 0.15mg	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	18% 71.4μg	12% 47.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.65% 2.4mg	108% 97mg	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	0.26% 0.04mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Clementines	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	9.5% 0.085mg	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	29% 2.32mg	3.47% 0.28mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	2% 0.046mg	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	25.5% 179mg	5.95% 41.7mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	10.3% 351mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	39% 587mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	4.2% 155g	4.64% 172g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Kidney Beans vs Clementines:

• Canned All Types Kidney Beans have 1.3 times more Vitamin B1, 1.7 times more Vitamin B2, 1.5 times more Vitamin B9 and more Vitamin K than Raw Clementines.
• While Raw Clementines contain 1.5 times more Vitamin B3, 40.7 times more Vitamin C and 10 times more Vitamin E than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Raw Clementines have similar amounts of Vitamin B5 and Vitamin B6 per 7 oz.
• Both Canned All Types Kidney Beans as well as Raw Clementines have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Canned Kidney Beans vs Clementines:

• Canned All Types Kidney Beans have 3.1 times more Copper, 8.4 times more Iron, 2.7 times more Magnesium, 7.3 times more Manganese, 4.3 times more Phosphorus, 1.3 times more Potassium, 9 times more Selenium, 296 times more Sodium and 7.7 times more Zinc than Raw Clementines.
• Both Canned All Types Kidney Beans and Raw Clementines have similar amounts of Calcium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned All Types Kidney Beans have 1.8 times more Energy, 1.2 times more Carbohydrate, 2.5 times more Fiber and 6.1 times more Protein than Raw Clementines.
• While Raw Clementines contain 5 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Raw Clementines have insufficient amounts of Fat, Glucose and Sucrose in 7 oz.