Comparing Nutrients in 100 calories Canned White BeansVS Oranges

Weight per 100 calories

Canned White Beans

87.7g

Oranges

213g

Canned White Beans have 2.4 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 White Beans or Oranges?

Macros Ratio

Protein Fat Carbs

Canned White Beans

25%

73%

Oranges

91%

100 kcal ▼

Macro Nutrients

Canned White Beansvs Oranges

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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0.26%0.25g

Fat

0.26%0.26g

0.25 gvs0.26 g

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

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0.2%0.065g

Saturated Fat

0.1%0.032g

0.065 gvs0.032 g

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

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3.07%0.049g

Omega 3

0.93%0.015g

0.049 gvs0.015 g

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

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0.35%0.059g

Omega 6

0.23%0.038g

0.059 gvs0.038 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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14.3%18.6g

Carbohydrate

19.2%25g

18.6 gvs25 g

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

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0.35%0.25g

Sugars

27.4%20g

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

0.25 gvs20 g

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

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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 .

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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11%4.2g

Fiber

13.4%5.1g

4.2 gvs5.1 g

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

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11.4%6.37g

Protein

3.57%2g

6.37 gvs2 g

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

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Vitamins

Canned White Beansvs Oranges

0%0μg

Vitamin A

2.6%23.4μg

RAE, retinol activity equivalents

0 μgvs23.4 μg

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

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7%0.084mg

Vitamin B1

15.4%0.19mg

Thiamine

0.084 mgvs0.19 mg

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

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2.5%0.032mg

Vitamin B2

6.55%0.085mg

Riboflavin

0.032 mgvs0.085 mg

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

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0.62%0.099mg

Vitamin B3

3.75%0.6mg

Niacin, nicotinic acid, niacinamide

0.099 mgvs0.6 mg

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

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3.25%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 .

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5.06%0.066mg

Vitamin B6

9.8%0.13mg

Pyridoxine

0.066 mgvs0.13 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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14.3%57μg

Vitamin B9

16%64μg

Folates and Folic Acid

57 μgvs64 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

126%113mg

Ascorbic acid

0 mgvs113 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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4.6%0.69mg

Vitamin E

2.55%0.38mg

Tocopherols and Tocotrienols

0.69 mgvs0.38 mg

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

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2.1%2.54μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

2.54 μgvs0 μg

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

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Minerals

Canned White Beansvs Oranges

6.4%64mg

Calcium

8.5%85mg

64 mgvs85 mg

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

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22.6%0.2mg

Copper

10.6%0.096mg

0.2 mgvs0.096 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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32.8%2.62mg

Iron

2.66%0.21mg

2.62 mgvs0.21 mg

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

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10.7%44.7mg

Magnesium

5.07%21.3mg

44.7 mgvs21.3 mg

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

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19.6%0.45mg

Manganese

2.3%0.053mg

0.45 mgvs0.053 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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11.4%80mg

Phosphorus

4.26%29.8mg

80 mgvs29.8 mg

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

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11.7%398mg

Potassium

11.3%385mg

398 mgvs385 mg

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

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2.55%1.4μg

Selenium

1.93%1.06μg

1.4 μgvs1.06 μg

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

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20%298mg

Sodium

0%0mg

298 mgvs0 mg

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

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8.93%0.98mg

Zinc

1.35%0.15mg

0.98 mgvs0.15 mg

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

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1.66%61.5g

Water

5%185g

61.5 gvs185 g

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

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

Canned White Beans have 1.8 times more Vitamin E and more Vitamin K than Raw Oranges.
While Raw Oranges contain more Vitamin A, 2.2 times more Vitamin B1, 2.6 times more Vitamin B2, 6.1 times more Vitamin B3, 3.3 times more Vitamin B5, 1.9 times more Vitamin B6 and more Vitamin C than Canned White Beans.
Both Canned White Beans and Raw Oranges have similar amounts of Vitamin B9 per 100 kcal.
Both Canned White 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 White Beans vs Oranges:

Canned White Beans have 2.1 times more Copper, 12.3 times more Iron, 2.1 times more Magnesium, 8.5 times more Manganese, 2.7 times more Phosphorus, 1.3 times more Selenium, more Sodium and 6.6 times more Zinc than Raw Oranges.
While Raw Oranges contain 1.3 times more Calcium and 3 times more Water than Canned White Beans.
Both Canned White Beans and Raw Oranges have similar amounts of Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Canned White Beans have 3.3 times more Omega 3 and 3.2 times more Protein than Raw Oranges.
While Raw Oranges contain 1.3 times more Carbohydrate and 78.2 times more Sugars than Canned White Beans.
Both Canned White Beans and Raw Oranges have similar amounts of Energy and Fiber per 100 kcal.
Both Canned White 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 White BeansVS Broadbeans OrangesVS Broadbeans Canned White BeansVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 100 calories Canned White BeansVS Oranges

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: