Comparing Nutrients in 1 kilogram OrangesVS California Red Kidney Beans

Macros Ratio

Protein Fat Carbs

Oranges

91%

California Red Kidney Beans

29%

70%

1 kg ▼

Macro Nutrients

Orangesvs California Red Kidney Beans

16.2%470kcal

Energy

114%3300kcal

470 kcalvs3300 kcal

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

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1.24%1.2g

Fat

2.58%2.5g

1.2 gvs2.5 g

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

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0.47%0.15g

Saturated Fat

1.13%0.36g

0.15 gvs0.36 g

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

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4.38%0.07g

Omega 3

52.5%0.84g

0.07 gvs0.84 g

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

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1.06%0.18g

Omega 6

3.18%0.54g

0.18 gvs0.54 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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90%118g

Carbohydrate

460%598g

118 gvs598 g

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

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129%94g

Sugars

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

94 gvsNA 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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63%24g

Fiber

655%249g

24 gvs249 g

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

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16.8%9.4g

Protein

435%244g

9.4 gvs244 g

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

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Vitamins

Orangesvs California Red Kidney Beans

12.2%110μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

110 μgvs0 μg

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

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72.5%0.87mg

Vitamin B1

441%5.3mg

Thiamine

0.87 mgvs5.3 mg

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

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30.8%0.4mg

Vitamin B2

168%2.2mg

Riboflavin

0.4 mgvs2.2 mg

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

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17.6%2.82mg

Vitamin B3

129%20.6mg

Niacin, nicotinic acid, niacinamide

2.82 mgvs20.6 mg

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

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50%2.5mg

Vitamin B5

156%7.8mg

Pantothenic acid

2.5 mgvs7.8 mg

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

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46%0.6mg

Vitamin B6

305%3.97mg

Pyridoxine

0.6 mgvs3.97 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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75%300μg

Vitamin B9

985%3940μg

Folates and Folic Acid

300 μgvs3940 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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591%532mg

Vitamin C

50%45mg

Ascorbic acid

532 mgvs45 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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12%1.8mg

Vitamin E

Tocopherols and Tocotrienols

1.8 mgvsNA mg

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

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0%0μg

Vitamin K

Phytomenadione or phylloquinone

0 μgvsNA μg

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

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Minerals

Orangesvs California Red Kidney Beans

40%400mg

Calcium

195%1950mg

400 mgvs1950 mg

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

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50%0.45mg

Copper

1222%11mg

0.45 mgvs11 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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12.5%1mg

Iron

1169%94mg

1 mgvs94 mg

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

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24%100mg

Magnesium

381%1600mg

100 mgvs1600 mg

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

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11%0.25mg

Manganese

435%10mg

0.25 mgvs10 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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20%140mg

Phosphorus

579%4050mg

140 mgvs4050 mg

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

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53.2%1810mg

Potassium

438%14900mg

1810 mgvs14900 mg

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

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9.1%5μg

Selenium

58%32μg

5 μgvs32 μg

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

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0%0mg

Sodium

7.33%110mg

0 mgvs110 mg

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

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6.36%0.7mg

Zinc

232%25.5mg

0.7 mgvs25.5 mg

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

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23.4%868g

Water

3.18%118g

868 gvs118 g

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

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Lets compare vitamin content per 1 kilogram of Oranges vs California Red Kidney Beans:

Raw Oranges have more Vitamin A and 11.8 times more Vitamin C than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 6.1 times more Vitamin B1, 5.5 times more Vitamin B2, 7.3 times more Vitamin B3, 3.1 times more Vitamin B5, 6.6 times more Vitamin B6 and 13.1 times more Vitamin B9 than Raw Oranges.
Both Raw Oranges as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Oranges vs California Red Kidney Beans:

Raw Oranges have 7.4 times more Water than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 4.9 times more Calcium, 24.4 times more Copper, 93.5 times more Iron, 16 times more Magnesium, 40 times more Manganese, 28.9 times more Phosphorus, 8.2 times more Potassium, 6.4 times more Selenium and 36.4 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 1 kilogram:

Raw California Red Kidney Beans contain 7 times more Energy, 12 times more Omega 3, 5.1 times more Carbohydrate, 10.4 times more Fiber and 25.9 times more Protein than Raw Oranges.
Both Raw Oranges as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

OrangesVS Valencia OrangesCalifornia Red Kidney BeansVS Valencia OrangesOrangesVS Boiled California Red Kidney BeansCalifornia Red Kidney BeansVS Boiled California Red Kidney Beans

Compare Foods

Comparing Nutrients in 1 kilogram OrangesVS California Red Kidney Beans

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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