Comparing Nutrients in 7 ounces Canned Red Kidney Beans with Liquids VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Oranges with Peel	Recommended Dietary Allowance
Energy	5.54% 161kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	6.33% 0.1g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.97% 0.16g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.6% 29.4g	23.7% 30.8g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	NA	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	23.5% 8.93g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.2% 0.13mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.13% 0.98mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.16% 0.26mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	14% 0.18mg	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	11.4% 45.6μg	15% 59.5μg	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	1.76% 1.6mg	157% 141mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.26% 0.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Oranges with Peel	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	32.4% 0.29mg	12.6% 0.11mg	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	31% 2.5mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	25% 0.58mg	NA	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	30% 210mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	15% 516mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	34% 508mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	4.2% 155g	4.4% 163g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Oranges with Peel per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Red Kidney Beans with Liquids versus 7 oz of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Red Kidney Beans with Liquids vs Oranges with Peel :

• 7 ounces of Canned Red Kidney Beans with Liquids have 1.3 times more Vitamin B2 than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 2.5 times more Vitamin B5, 1.3 times more Vitamin B9 and 88.8 times more Vitamin C than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Oranges with Peel provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B6 per seven ounces.
• 7 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin C
• Both Canned Red Kidney Beans Solids and Liquids as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Canned Red Kidney Beans with Liquids vs Oranges with Peel :

• 7 ounces of Canned Red Kidney Beans with Liquids have 2.6 times more Copper, 1.6 times more Iron, 2.1 times more Magnesium, 4.8 times more Phosphorus, 1.3 times more Potassium, 1.6 times more Selenium, 128 times more Sodium and 5.6 times more Zinc than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 2.4 times more Calcium than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Oranges with Peel contain similar levels of Water per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Red Kidney Beans with Liquids have 1.3 times more Energy, 3.2 times more Omega 3 and 4 times more Protein than Oranges with Peel .
• Both Canned Red Kidney Beans with Liquids and Oranges with Peel offer comparable quantities of Carbohydrate and Fiber per seven ounces.
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3
• Both Canned Red Kidney Beans Solids and Liquids as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in seven ounces.