Comparing Nutrients in 300 calories Canned BeansVS Valencia Oranges

Weight per 300 calories

Canned Beans

319g

Valencia Oranges

612g

Canned Beans have 1.9 times more energy per 100g than Valencia Oranges. It has average energy density when compared to other foods. Raw Valencia Oranges having low energy density.

Which food has more nutrients per 300 calories - Canned Beans or Valencia Oranges?

Macros Ratio

Protein Fat Carbs

Canned Beans

18%

79%

Valencia Oranges

87%

300 kcal ▼

Macro Nutrients

Canned Beansvs Valencia Oranges

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.2%1.2g

Fat

1.9%1.84g

1.2 gvs1.84 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.71%0.23g

Saturated Fat

0.67%0.21g

0.23 gvs0.21 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3%0.048g

Omega 3

6.12%0.098g

0.048 gvs0.098 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.03%0.18g

Omega 6

1.6%0.27g

0.18 gvs0.27 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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52%67.5g

Carbohydrate

56%72.8g

67.5 gvs72.8 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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35%25.4g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

25.4 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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6.87%4.98g

Fructose

≤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]

4.98 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%5.07g

Glucose

5.07 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%15.3g

Sucrose

15.3 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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34.4%13g

Fiber

40.3%15.3g

13 gvs15.3 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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27%15g

Protein

11.4%6.37g

15 gvs6.37 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Canned Beansvs Valencia Oranges

1.77%16μg

Vitamin A

8.16%73.5μg

RAE, retinol activity equivalents

16 μgvs73.5 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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25.5%0.31mg

Vitamin B1

44.4%0.53mg

Thiamine

0.31 mgvs0.53 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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9.57%0.12mg

Vitamin B2

19%0.24mg

Riboflavin

0.12 mgvs0.24 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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8.54%1.37mg

Vitamin B3

10.5%1.68mg

Niacin, nicotinic acid, niacinamide

1.37 mgvs1.68 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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13.8%0.69mg

Vitamin B5

30.6%1.53mg

Pantothenic acid

0.69 mgvs1.53 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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20.6%0.27mg

Vitamin B6

29.7%0.39mg

Pyridoxine

0.27 mgvs0.39 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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9.57%38.3μg

Vitamin B9

59.7%239μg

Folates and Folic Acid

38.3 μgvs239 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

330%297mg

Ascorbic acid

0 mgvs297 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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3.2%0.48mg

Vitamin E

Tocopherols and Tocotrienols

0.48 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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2.13%2.55μg

Vitamin K

Phytomenadione or phylloquinone

2.55 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Canned Beansvs Valencia Oranges

11%109mg

Calcium

24.5%245mg

109 mgvs245 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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51.4%0.46mg

Copper

25%0.23mg

0.46 mgvs0.23 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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47.5%3.8mg

Iron

6.9%0.55mg

3.8 mgvs0.55 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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20.5%86mg

Magnesium

14.6%61.2mg

86 mgvs61.2 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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15%0.35mg

Manganese

6.12%0.14mg

0.35 mgvs0.14 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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33.7%236mg

Phosphorus

15%104mg

236 mgvs104 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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21%715mg

Potassium

32.2%1096mg

715 mgvs1096 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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29%16μg

Selenium

16 μgvsNA μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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73%1095mg

Sodium

0%0mg

1095 mgvs0 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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66%7.28mg

Zinc

3.34%0.37mg

7.28 mgvs0.37 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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6.2%230g

Water

14.3%529g

230 gvs529 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Canned Beans vs Valencia Oranges:

Raw Valencia Oranges contain 4.6 times more Vitamin A, 1.7 times more Vitamin B1, 2 times more Vitamin B2, 2.2 times more Vitamin B5, 1.4 times more Vitamin B6, 6.2 times more Vitamin B9 and more Vitamin C than Canned Beans with Salt.
Both Canned Beans with Salt and Raw Valencia Oranges have similar amounts of Vitamin B3 per 300 kcal.
Both Canned Beans with Salt as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Beans vs Valencia Oranges:

Canned Beans with Salt have 2 times more Copper, 6.9 times more Iron, 1.4 times more Magnesium, 2.5 times more Manganese, 2.3 times more Phosphorus, more Sodium and 19.8 times more Zinc than Raw Valencia Oranges.
While Raw Valencia Oranges contain 2.3 times more Calcium, 1.5 times more Potassium and 2.3 times more Water than Canned Beans with Salt.

Comparison of macro-nutrients per 300 calories:

Canned Beans with Salt have 2.4 times more Protein than Raw Valencia Oranges.
While Raw Valencia Oranges contain 2 times more Omega 3 than Canned Beans with Salt.
Both Canned Beans with Salt and Raw Valencia Oranges have similar amounts of Energy, Carbohydrate and Fiber per 300 kcal.
Both Canned Beans with Salt as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Canned BeansVS Black BeansValencia OrangesVS Black BeansCanned BeansVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 300 calories Canned BeansVS Valencia Oranges

Weight per 300 calories

Which food has more nutrients per 300 calories - Canned Beans or Valencia Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: