Comparing Nutrients in 100 grams Oranges with Peel VS Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Kidney Beans	28%	2%	70%

Macro Nutrients

	Oranges with Peel	Kidney Beans	Recommended Dietary Allowance
Energy	2.17% 63kcal	11.5% 333kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	17.4% 0.28g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	1.05% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.5g	46% 60g	130g per day for Men 19-50 years
Sugars	NA	3.08% 2.23g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	12% 4.5g	65.5% 25g	38g per day for Men 19-50 years
Protein	2.32% 1.3g	42% 23.6g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.44% 13μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.13% 0.5mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.6% 0.33mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.15% 0.093mg	30.5% 0.4mg	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	7.5% 30μg	99% 394μg	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	79% 71mg	5% 4.5mg	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	1.47% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Kidney Beans	Recommended Dietary Allowance
Calcium	7% 70mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	6.33% 0.057mg	106% 0.96mg	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	10% 0.8mg	103% 8.2mg	8mg per day for Men 19-50 years
Magnesium	3.33% 14mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	NA	44.4% 1.02mg	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	3.14% 22mg	58% 407mg	700mg per day for Men 19-50 years
Potassium	5.76% 196mg	41.4% 1406mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	1% 0.11mg	25.4% 2.8mg	11mg per day for Men 19-50 years
Water	2.22% 82.3g	0.32% 11.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Kidney Beans per 100 g

Compare the macro and micronutrient content in 100 g of Oranges with Peel versus 100 g of Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Oranges with Peel vs Kidney Beans:

• 100 grams of Oranges with Peel have 15.8 times more Vitamin C than Kidney Beans.
• While 100 g of Raw All Types Kidney Beans contain 5.3 times more Vitamin B1, 4.4 times more Vitamin B2, 4.1 times more Vitamin B3, 2.4 times more Vitamin B5, 4.3 times more Vitamin B6 and 13.1 times more Vitamin B9 than Raw Oranges with Peel .
• Both Raw Oranges with Peel as well as Raw All Types Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Oranges with Peel vs Kidney Beans:

• 100 grams of Oranges with Peel have 7 times more Water than Kidney Beans.
• While 100 g of Raw All Types Kidney Beans contain 2 times more Calcium, 16.8 times more Copper, 10.3 times more Iron, 10 times more Magnesium, 18.5 times more Phosphorus, 7.2 times more Potassium, 4.6 times more Selenium and 25.4 times more Zinc than Raw Oranges with Peel .
• 100 grams of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw All Types Kidney Beans contain 5.3 times more Energy, 17.4 times more Omega 3, 3.9 times more Carbohydrate, 5.5 times more Fiber and 18.1 times more Protein than Raw Oranges with Peel .
• 100 grams of Oranges with Peel provide inadequate amounts of Omega 3
• Both Raw Oranges with Peel as well as Raw All Types Kidney Beans provide inadequate amounts of Omega 6 in 100 grams.