Comparing Nutrients in 100 grams Clementines VS Canned Kidney Beans

Macros Ratio

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

Macro Nutrients

	Clementines	Canned Kidney Beans	Recommended Dietary Allowance
Energy	1.62% 47kcal	2.9% 84kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	0.62% 0.6g	97g per day for Men 19-50 years
Saturated Fat	NA	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	NA	5.13% 0.082g	1.6g per day for Men 19-50 years
Omega 6	NA	0.62% 0.11g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.25% 12g	11% 14.5g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	2.55% 1.85g	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	2.26% 1.64g	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	% 1.6g	% 0g	g per day for Men 19-50 years
Sucrose	% 5.96g	% 1.85g	g per day for Men 19-50 years
Fiber	4.47% 1.7g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	1.5% 0.85g	9.32% 5.2g	56g per day for Men 19-50 years

Vitamins

	Clementines	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.17% 0.086mg	9.67% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	3.92% 0.051mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.98% 0.64mg	2.57% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3% 0.15mg	2.76% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.77% 0.075mg	5.7% 0.074mg	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	6% 24μg	9% 36μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	54.2% 48.8mg	1.33% 1.2mg	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	1.33% 0.2mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.4% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Clementines	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	3% 30mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	4.78% 0.043mg	15% 0.14mg	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	1.75% 0.14mg	14.6% 1.17mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	1% 0.023mg	7.3% 0.17mg	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	3% 21mg	13% 90mg	700mg per day for Men 19-50 years
Potassium	5.2% 177mg	6.97% 237mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	19.7% 296mg	1500mg per day for Men 19-50 years
Zinc	0.55% 0.06mg	4.2% 0.46mg	11mg per day for Men 19-50 years
Water	2.34% 86.6g	2.1% 78g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Clementines vs Canned Kidney Beans:

• Raw Clementines have 1.5 times more Vitamin B3, 40.7 times more Vitamin C and 10 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 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.
• Both Raw Clementines and Canned All Types Kidney Beans have similar amounts of Vitamin B5 and Vitamin B6 per 100 g.
• Both Raw Clementines as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin D in 100 g.

Comparing minerals per 100 grams for Clementines vs Canned Kidney Beans:

• Canned All Types Kidney Beans contain 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 Raw Clementines and Canned All Types Kidney Beans have similar amounts of Calcium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Clementines have 5 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.8 times more Energy, 2.5 times more Fiber and 6.1 times more Protein than Raw Clementines.
• Both Raw Clementines and Canned All Types Kidney Beans have similar amounts of Carbohydrate per 100 g.
• Both Raw Clementines as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Glucose and Sucrose in 100 g.