Comparing Nutrients in 7 ounces Canned Kidney Beans VS Tangerines, (mandarin oranges), canned, light syrup pack

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Tangerines, (mandarin oranges), canned, light syrup pack	3%	1%	96%

Macro Nutrients

	Canned Kidney Beans	Tangerines, (mandarin oranges), canned, light syrup pack	Recommended Dietary Allowance
Energy	5.75% 167kcal	4.17% 121kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0.074% 0.024g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	0.18% 0.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.8g	24.7% 32g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	42.4% 30.7g	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	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 3.67g	NA	g per day for Men 19-50 years
Fiber	22.5% 8.53g	3.66% 1.4g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	1.6% 0.89g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Tangerines, (mandarin oranges), canned, light syrup pack	Recommended Dietary Allowance
Vitamin A	NA	9.26% 83.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	5.5% 0.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	4.96% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	6.4% 0.083mg	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	2.5% 9.92μg	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	2.65% 2.4mg	43.7% 39.3mg	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	1.32% 0.2mg	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	Tangerines, (mandarin oranges), canned, light syrup pack	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	9.7% 0.087mg	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	9.18% 0.73mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	2.76% 0.064mg	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	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	4.55% 155mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	39% 587mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	4.2% 155g	4.45% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Tangerines, (mandarin oranges), canned, light syrup pack per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Kidney Beans versus 7 oz of Tangerines, (mandarin oranges), canned, light syrup pack to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Kidney Beans vs Tangerines, (mandarin oranges), canned, light syrup pack:

• 7 ounces of Canned Kidney Beans have 2.2 times more Vitamin B1, 1.8 times more Vitamin B6, 7.2 times more Vitamin B9 and more Vitamin K than Tangerines, (mandarin oranges), canned, light syrup pack.
• While 7 oz of Tangerines, (mandarin oranges), canned, light syrup pack contain 16.5 times more Vitamin C than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Tangerines, (mandarin oranges), canned, light syrup pack provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per seven ounces.
• 7 ounces of Canned Kidney Beans have insufficient amounts of Vitamin C
• 7 ounces of Tangerines, (mandarin oranges), canned, light syrup pack have insufficient amounts of Vitamin B9 and Vitamin K
• Both Canned All Types Kidney Beans as well as Tangerines, (mandarin oranges), canned, light syrup pack have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Canned Kidney Beans vs Tangerines, (mandarin oranges), canned, light syrup pack:

• 7 ounces of Canned Kidney Beans have 4.9 times more Calcium, 3.1 times more Copper, 3.2 times more Iron, 3.4 times more Magnesium, 5.3 times more Manganese, 9 times more Phosphorus, 3 times more Potassium, 49.3 times more Sodium and 1.9 times more Zinc than Tangerines, (mandarin oranges), canned, light syrup pack.
• Both Canned Kidney Beans and Tangerines, (mandarin oranges), canned, light syrup pack contain similar levels of Water per seven ounces.
• 7 ounces of Tangerines, (mandarin oranges), canned, light syrup pack lack sufficient amounts of Calcium, Magnesium, Manganese and Phosphorus
• Both Canned All Types Kidney Beans as well as Tangerines, (mandarin oranges), canned, light syrup pack lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Kidney Beans have 1.4 times more Energy, 16.4 times more Omega 3, 6.1 times more Fiber and 11.6 times more Protein than Tangerines, (mandarin oranges), canned, light syrup pack.
• While 7 oz of Tangerines, (mandarin oranges), canned, light syrup pack contain 8.4 times more Sugars than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Tangerines, (mandarin oranges), canned, light syrup pack offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Tangerines, (mandarin oranges), canned, light syrup pack provide inadequate amounts of Omega 3, Fiber and Protein
• Both Canned All Types Kidney Beans as well as Tangerines, (mandarin oranges), canned, light syrup pack provide inadequate amounts of Omega 6 in seven ounces.