Comparing Nutrients in 300 calories Canned Baked BeansVS Valencia Oranges

Weight per 300 calories

Canned Baked Beans

286g

Valencia Oranges

612g

Canned Baked Beans have 2.1 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 Baked Beans or Valencia Oranges?

Macros Ratio

Protein Fat Carbs

Canned Baked Beans

18%

79%

Valencia Oranges

87%

300 kcal ▼

Macro Nutrients

Canned Baked 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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1.18%1.14g

Fat

1.9%1.84g

1.14 gvs1.84 g

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

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0.92%0.29g

Saturated Fat

0.67%0.21g

0.29 gvs0.21 g

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

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14%0.22g

Omega 3

6.12%0.098g

0.22 gvs0.098 g

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

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1.56%0.27g

Omega 6

1.6%0.27g

0.27 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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45%58.5g

Carbohydrate

56%72.8g

58.5 gvs72.8 g

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

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30.7%22.2g

Sugars

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

22.2 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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41.4%15.7g

Fiber

40.3%15.3g

15.7 gvs15.3 g

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

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24.5%13.7g

Protein

11.4%6.37g

13.7 gvs6.37 g

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

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Vitamins

Canned Baked Beansvs Valencia Oranges

1.6%14.3μg

Vitamin A

8.16%73.5μg

RAE, retinol activity equivalents

14.3 μgvs73.5 μg

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

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35.7%0.43mg

Vitamin B1

44.4%0.53mg

Thiamine

0.43 mgvs0.53 mg

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

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13%0.17mg

Vitamin B2

19%0.24mg

Riboflavin

0.17 mgvs0.24 mg

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

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7.68%1.23mg

Vitamin B3

10.5%1.68mg

Niacin, nicotinic acid, niacinamide

1.23 mgvs1.68 mg

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

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Vitamin B5

30.6%1.53mg

Pantothenic acid

NA mgvs1.53 mg

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

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28.6%0.37mg

Vitamin B6

29.7%0.39mg

Pyridoxine

0.37 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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17%68.6μg

Vitamin B9

59.7%239μg

Folates and Folic Acid

68.6 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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9.84%8.86mg

Vitamin C

330%297mg

Ascorbic acid

8.86 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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2.86%0.43mg

Vitamin E

Tocopherols and Tocotrienols

0.43 mgvsNA mg

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

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1.9%2.3μg

Vitamin K

Phytomenadione or phylloquinone

2.3 μgvsNA μg

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

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Minerals

Canned Baked Beansvs Valencia Oranges

14.3%143mg

Calcium

24.5%245mg

143 mgvs245 mg

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

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65.4%0.59mg

Copper

25%0.23mg

0.59 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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10.4%0.83mg

Iron

6.9%0.55mg

0.83 mgvs0.55 mg

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

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21.8%91mg

Magnesium

14.6%61.2mg

91 mgvs61.2 mg

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

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Manganese

6.12%0.14mg

NA 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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42.4%297mg

Phosphorus

15%104mg

297 mgvs104 mg

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

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25%846mg

Potassium

32.2%1096mg

846 mgvs1096 mg

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

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23.4%13μg

Selenium

13 μgvsNA μg

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

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0.19%2.86mg

Sodium

0%0mg

2.86 mgvs0 mg

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

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36.4%4mg

Zinc

3.34%0.37mg

4 mgvs0.37 mg

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

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5.6%207g

Water

14.3%529g

207 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 Baked Beans vs Valencia Oranges:

Raw Valencia Oranges contain 5.1 times more Vitamin A, 1.4 times more Vitamin B2, 1.4 times more Vitamin B3, 3.5 times more Vitamin B9 and 33.5 times more Vitamin C than Canned Baked Beans no Salt.
Both Canned Baked Beans no Salt and Raw Valencia Oranges have similar amounts of Vitamin B1 and Vitamin B6 per 300 kcal.
Both Canned Baked Beans no 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 Baked Beans vs Valencia Oranges:

Canned Baked Beans no Salt have 2.6 times more Copper, 1.5 times more Iron, 1.5 times more Magnesium, 2.9 times more Phosphorus and 10.9 times more Zinc than Raw Valencia Oranges.
While Raw Valencia Oranges contain 1.7 times more Calcium, 1.3 times more Potassium and 2.5 times more Water than Canned Baked Beans no Salt.

Comparison of macro-nutrients per 300 calories:

Canned Baked Beans no Salt have 2.3 times more Omega 3 and 2.2 times more Protein than Raw Valencia Oranges.
Both Canned Baked Beans no Salt and Raw Valencia Oranges have similar amounts of Energy, Carbohydrate and Fiber per 300 kcal.
Both Canned Baked Beans no 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 Baked BeansVS Tofu YogurtValencia OrangesVS Tofu YogurtCanned Baked BeansVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 300 calories Canned Baked BeansVS Valencia Oranges

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: