Comparing Nutrients in 7 ounces Navel Oranges VS Canned Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Canned Red Kidney Beans	25%	7%	68%

Macro Nutrients

	Navel Oranges	Canned Red Kidney Beans	Recommended Dietary Allowance
Energy	3.35% 97kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	2.15% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	1.12% 0.36g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	9.05% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	33% 42.6g	130g per day for Men 19-50 years
Sugars	23.3% 17g	10.4% 7.54g	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	6.16% 4.47g	0.27% 0.2g	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	% 3.9g	% 0.46g	g per day for Men 19-50 years
Sucrose	% 8.5g	% 6.9g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	28.7% 11g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Canned Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	2.44% 0.032mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	NA	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	17% 67.5μg	14% 55.6μg	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	130% 117mg	0.44% 0.4mg	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	2% 0.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Canned Red Kidney Beans	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	60% 0.54mg	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	3.22% 0.26mg	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	33% 0.76mg	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	6.52% 45.6mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	16% 550mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	30.6% 458mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	13.5% 1.5mg	11mg per day for Men 19-50 years
Water	4.6% 171g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Canned Red Kidney Beans per 7 oz

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

Lets compare vitamin content per 7 ounces of Navel Oranges vs Canned Red Kidney Beans:

• 7 ounces of Navel Oranges have 3.2 times more Vitamin B2, 1.2 times more Vitamin B9 and 295.5 times more Vitamin C than Canned Red Kidney Beans.
• Both Navel Oranges and Canned Red Kidney Beans provide similar amounts of Vitamin B1 and Vitamin B3 per seven ounces.
• 7 ounces of Canned Red Kidney Beans have insufficient amounts of Vitamin B2 and Vitamin C
• Both Raw Navel Oranges as well as Canned Red Kidney Beans, Solids have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Canned Red Kidney Beans:

• 7 ounces of Navel Oranges have 1.3 times more Water than Canned Red Kidney Beans.
• While 7 oz of Canned Red Kidney Beans, Solids contain 1.3 times more Calcium, 7 times more Copper, 11.5 times more Iron, 2.7 times more Magnesium, 13.2 times more Manganese, 5.3 times more Phosphorus, 1.7 times more Potassium, more Selenium, 231 times more Sodium and 9.4 times more Zinc than Raw Navel Oranges.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 2.2 times more Sugars and 22.5 times more Fructose than Canned Red Kidney Beans.
• While 7 oz of Canned Red Kidney Beans, Solids contain 2.5 times more Energy, 8.1 times more Omega 3, 1.7 times more Carbohydrate, 2.5 times more Fiber and 8.8 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Navel Oranges as well as Canned Red Kidney Beans, Solids provide inadequate amounts of Omega 6 in seven ounces.