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

Macros Ratio

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

Macro Nutrients

	Oranges with Peel	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	4.3% 125kcal	5.54% 161kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	6.33% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0.97% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.7% 30.8g	22.6% 29.4g	130g per day for Men 19-50 years
Sugars	NA	5.06% 3.67g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 3.67g	g per day for Men 19-50 years
Fiber	23.5% 8.93g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

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

Minerals

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

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

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

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

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

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

• 7 ounces of Oranges with Peel have 2.4 times more Calcium than Canned Red Kidney Beans with Liquids.
• While 7 oz of Canned Red Kidney Beans Solids and Liquids contain 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 Raw Oranges with Peel .
• Both Oranges with Peel and Canned Red Kidney Beans with Liquids 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 oz of Canned Red Kidney Beans Solids and Liquids contain 1.3 times more Energy, 3.2 times more Omega 3 and 4 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Canned Red Kidney Beans with Liquids offer comparable quantities of Carbohydrate and Fiber per seven ounces.
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3
• Both Raw Oranges with Peel as well as Canned Red Kidney Beans Solids and Liquids provide inadequate amounts of Omega 6 in seven ounces.