Comparing Nutrients in 100 calories Canned Kidney BeansVS Oranges

Weight per 100 calories

Canned Kidney Beans

119g

Oranges

213g

Canned Kidney Beans have 1.8 times more energy per 100g than Oranges. It has average energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 100 calories - Canned Kidney Beans or Oranges?

Macros Ratio

Protein Fat Carbs

Canned Kidney Beans

25%

69%

Oranges

91%

100 kcal ▼

Macro Nutrients

Canned Kidney Beansvs Oranges

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

Find Legumes rich in Energy

0.74%0.71g

Fat

0.26%0.26g

0.71 gvs0.26 g

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

Find Legumes rich in Fat

0.52%0.17g

Saturated Fat

0.1%0.032g

0.17 gvs0.032 g

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

Find Legumes rich in Saturated Fat

6.1%0.098g

Omega 3

0.93%0.015g

0.098 gvs0.015 g

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

Find Legumes rich in Omega 3

0.74%0.13g

Omega 6

0.23%0.038g

0.13 gvs0.038 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

13.3%17.3g

Carbohydrate

19.2%25g

17.3 gvs25 g

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

Find Legumes rich in Carbohydrate

3.04%2.2g

Sugars

27.4%20g

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

2.2 gvs20 g

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

Find Legumes rich in Sugars

0%0g

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]

0 gvsNA g

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

Find Legumes rich in Fructose

%0g

Glucose

0 gvsNA g

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

Find Legumes rich in Glucose

%2.2g

Sucrose

2.2 gvsNA g

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

Find Legumes rich in Sucrose

13.5%5.1g

Fiber

13.4%5.1g

5.1 gvs5.1 g

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

Find Legumes rich in Fiber

11%6.2g

Protein

3.57%2g

6.2 gvs2 g

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

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

Canned Kidney Beansvs Oranges

Vitamin A

2.6%23.4μg

RAE, retinol activity equivalents

NA μgvs23.4 μg

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

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A

11.5%0.14mg

Vitamin B1

15.4%0.19mg

Thiamine

0.14 mgvs0.19 mg

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

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1

4.67%0.061mg

Vitamin B2

6.55%0.085mg

Riboflavin

0.061 mgvs0.085 mg

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

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2

3.06%0.49mg

Vitamin B3

3.75%0.6mg

Niacin, nicotinic acid, niacinamide

0.49 mgvs0.6 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

3.3%0.16mg

Vitamin B5

10.6%0.53mg

Pantothenic acid

0.16 mgvs0.53 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

6.78%0.088mg

Vitamin B6

9.8%0.13mg

Pyridoxine

0.088 mgvs0.13 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

10.7%43μg

Vitamin B9

16%64μg

Folates and Folic Acid

43 μgvs64 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

1.6%1.43mg

Vitamin C

126%113mg

Ascorbic acid

1.43 mgvs113 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

0.16%0.024mg

Vitamin E

2.55%0.38mg

Tocopherols and Tocotrienols

0.024 mgvs0.38 mg

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

Find Legumes rich in Vitamin E

4.07%4.9μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

4.9 μgvs0 μg

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

Find Legumes rich in Vitamin K

Minerals

Canned Kidney Beansvs Oranges

4.05%40.5mg

Calcium

8.5%85mg

40.5 mgvs85 mg

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

Find Legumes rich in Calcium

18%0.16mg

Copper

10.6%0.096mg

0.16 mgvs0.096 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

17.4%1.4mg

Iron

2.66%0.21mg

1.4 mgvs0.21 mg

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

Find Legumes rich in Iron

7.65%32mg

Magnesium

5.07%21.3mg

32 mgvs21.3 mg

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

Find Legumes rich in Magnesium

8.7%0.2mg

Manganese

2.3%0.053mg

0.2 mgvs0.053 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

15.3%107mg

Phosphorus

4.26%29.8mg

107 mgvs29.8 mg

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

Find Legumes rich in Phosphorus

8.3%282mg

Potassium

11.3%385mg

282 mgvs385 mg

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

Find Legumes rich in Potassium

1.95%1.07μg

Selenium

1.93%1.06μg

1.07 μgvs1.06 μg

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

Find Legumes rich in Selenium

23.5%352mg

Sodium

0%0mg

352 mgvs0 mg

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

Find Legumes rich in Sodium

4.98%0.55mg

Zinc

1.35%0.15mg

0.55 mgvs0.15 mg

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

Find Legumes rich in Zinc

2.5%93g

Water

5%185g

93 gvs185 g

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

Find Legumes rich in Water

Lets compare vitamin content per 100 calories of Canned Kidney Beans vs Oranges:

Canned All Types Kidney Beans have more Vitamin K than Raw Oranges.
While Raw Oranges contain 1.3 times more Vitamin B1, 1.4 times more Vitamin B2, 3.2 times more Vitamin B5, 1.4 times more Vitamin B6, 1.5 times more Vitamin B9, 79.2 times more Vitamin C and 16.1 times more Vitamin E than Canned All Types Kidney Beans.
Both Canned All Types Kidney Beans and Raw Oranges have similar amounts of Vitamin B3 per 100 kcal.
Both Canned All Types Kidney Beans as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Canned Kidney Beans vs Oranges:

Canned All Types Kidney Beans have 1.7 times more Copper, 6.5 times more Iron, 1.5 times more Magnesium, 3.8 times more Manganese, 3.6 times more Phosphorus, more Sodium and 3.7 times more Zinc than Raw Oranges.
While Raw Oranges contain 2.1 times more Calcium, 1.4 times more Potassium and 2 times more Water than Canned All Types Kidney Beans.
Both Canned All Types Kidney Beans and Raw Oranges have similar amounts of Selenium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Canned All Types Kidney Beans have 6.6 times more Omega 3 and 3.1 times more Protein than Raw Oranges.
While Raw Oranges contain 1.4 times more Carbohydrate and 9 times more Sugars than Canned All Types Kidney Beans.
Both Canned All Types Kidney Beans and Raw Oranges have similar amounts of Energy and Fiber per 100 kcal.
Both Canned All Types Kidney Beans as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Canned Kidney BeansVS California Red Kidney BeansOrangesVS California Red Kidney BeansCanned Kidney BeansVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 100 calories Canned Kidney BeansVS Oranges

Weight per 100 calories

Which food has more nutrients per 100 calories - Canned Kidney Beans or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: