Comparing Nutrients in 500 calories Boiled Royal Red Kidney Beans with SaltVS Valencia Oranges

Weight per 500 calories

Boiled Royal Red Kidney Beans with Salt

407g

Valencia Oranges

1020g

Boiled Royal Red Kidney Beans with Salt have 2.5 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 500 calories - Boiled Royal Red Kidney Beans with Salt or Valencia Oranges?

Macros Ratio

Protein Fat Carbs

Boiled Royal Red Kidney Beans with Salt

30%

69%

Valencia Oranges

87%

500 kcal ▼

Macro Nutrients

Boiled Royal Red Kidney Beans with Saltvs Valencia Oranges

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

Find Legumes rich in Energy

0.71%0.69g

Fat

3.16%3.06g

0.69 gvs3.06 g

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

Find Legumes rich in Fat

0.3%0.098g

Saturated Fat

1.1%0.36g

0.098 gvs0.36 g

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

Find Legumes rich in Saturated Fat

14.5%0.23g

Omega 3

10.2%0.16g

0.23 gvs0.16 g

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

Find Legumes rich in Omega 3

0.86%0.15g

Omega 6

2.64%0.45g

0.15 gvs0.45 g

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

Find Legumes rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Legumes rich in Cholesterol

68.3%89g

Carbohydrate

93%121g

89 gvs121 g

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

Find Legumes rich in Carbohydrate

Sugars

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

NA gvsNA g

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

Find Legumes rich in Sugars

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]

NA gvsNA g

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

Find Legumes rich in Fructose

Glucose

NA gvsNA g

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

Find Legumes rich in Glucose

Sucrose

NA gvsNA g

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

Find Legumes rich in Sucrose

99%38g

Fiber

67%25.5g

38 gvs25.5 g

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

Find Legumes rich in Fiber

69%38.6g

Protein

19%10.6g

38.6 gvs10.6 g

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

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

Boiled Royal Red Kidney Beans with Saltvs Valencia Oranges

0%0μg

Vitamin A

13.6%122μg

RAE, retinol activity equivalents

0 μgvs122 μg

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

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A

32%0.39mg

Vitamin B1

74%0.89mg

Thiamine

0.39 mgvs0.89 mg

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

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1

21%0.27mg

Vitamin B2

31.4%0.41mg

Riboflavin

0.27 mgvs0.41 mg

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

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2

14%2.24mg

Vitamin B3

17.5%2.8mg

Niacin, nicotinic acid, niacinamide

2.24 mgvs2.8 mg

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

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

18%0.89mg

Vitamin B5

51%2.55mg

Pantothenic acid

0.89 mgvs2.55 mg

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

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

32.5%0.42mg

Vitamin B6

49.5%0.64mg

Pyridoxine

0.42 mgvs0.64 mg

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

Find Legumes rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Legumes rich in Vitamin B7

75.2%301μg

Vitamin B9

99%398μg

Folates and Folic Acid

301 μgvs398 μg

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

Find Legumes rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Legumes rich in Vitamin B12 Buy Vegan Vitamin B12

5.42%4.88mg

Vitamin C

550%495mg

Ascorbic acid

4.88 mgvs495 mg

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

Find Legumes rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Legumes rich in Vitamin D Buy Vegan Vitamin D

Vitamin E

Tocopherols and Tocotrienols

NA mgvsNA mg

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

Find Legumes rich in Vitamin E

Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

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

Find Legumes rich in Vitamin K

Minerals

Boiled Royal Red Kidney Beans with Saltvs Valencia Oranges

18%179mg

Calcium

41%408mg

179 mgvs408 mg

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

Find Legumes rich in Calcium

118%1.07mg

Copper

42%0.38mg

1.07 mgvs0.38 mg

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

Find Legumes rich in Copper

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 .

Find Legumes rich in Fluoride

141%11.3mg

Iron

11.5%0.92mg

11.3 mgvs0.92 mg

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

Find Legumes rich in Iron

40.7%171mg

Magnesium

24.3%102mg

171 mgvs102 mg

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

Find Legumes rich in Magnesium

45%1.04mg

Manganese

10.2%0.23mg

1.04 mgvs0.23 mg

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

Find Legumes rich in Manganese

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 .

Find Legumes rich in Molybdenum

82.5%577mg

Phosphorus

24.8%173mg

577 mgvs173 mg

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

Find Legumes rich in Phosphorus

45%1537mg

Potassium

53.7%1827mg

1537 mgvs1827 mg

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

Find Legumes rich in Potassium

8.87%4.88μg

Selenium

4.88 μgvsNA μg

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

Find Legumes rich in Selenium

65.3%980mg

Sodium

0%0mg

980 mgvs0 mg

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

Find Legumes rich in Sodium

33.3%3.66mg

Zinc

5.57%0.61mg

3.66 mgvs0.61 mg

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

Find Legumes rich in Zinc

7.36%272g

Water

24%881g

272 gvs881 g

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

Find Legumes rich in Water

Lets compare vitamin content per 500 calories of Boiled Royal Red Kidney Beans with Salt vs Valencia Oranges:

Raw Valencia Oranges contain more Vitamin A, 2.3 times more Vitamin B1, 1.5 times more Vitamin B2, 2.9 times more Vitamin B5, 1.5 times more Vitamin B6, 1.3 times more Vitamin B9 and 101.5 times more Vitamin C than Boiled Royal Red Kidney Beans with Salt.
Both Boiled Royal Red Kidney Beans with Salt and Raw Valencia Oranges have similar amounts of Vitamin B3 per 500 kcal.
Both Boiled Royal Red Kidney Beans with Salt as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Royal Red Kidney Beans with Salt vs Valencia Oranges:

Boiled Royal Red Kidney Beans with Salt have 2.8 times more Copper, 12.3 times more Iron, 1.7 times more Magnesium, 4.4 times more Manganese, 3.3 times more Phosphorus, more Sodium and 6 times more Zinc than Raw Valencia Oranges.
While Raw Valencia Oranges contain 2.3 times more Calcium and 3.2 times more Water than Boiled Royal Red Kidney Beans with Salt.
Both Boiled Royal Red Kidney Beans with Salt and Raw Valencia Oranges have similar amounts of Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled Royal Red Kidney Beans with Salt have 1.4 times more Omega 3, 1.5 times more Fiber and 3.6 times more Protein than Raw Valencia Oranges.
While Raw Valencia Oranges contain 1.4 times more Carbohydrate than Boiled Royal Red Kidney Beans with Salt.
Both Boiled Royal Red Kidney Beans with Salt and Raw Valencia Oranges have similar amounts of Energy per 500 kcal.
Both Boiled Royal Red Kidney Beans with Salt as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled Royal Red Kidney Beans with SaltVS Canned low Salt Red Kidney Beans with LiquidsValencia OrangesVS Canned low Salt Red Kidney Beans with LiquidsBoiled Royal Red Kidney Beans with SaltVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 500 calories Boiled Royal Red Kidney Beans with SaltVS Valencia Oranges

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled Royal Red Kidney Beans with Salt or Valencia Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: