Comparing Nutrients in 300 calories Canned Kidney BeansVS Oranges

Weight per 300 calories

Canned Kidney Beans

357g

Oranges

638g

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 300 calories - Canned Kidney Beans or Oranges?

Macros Ratio

Protein Fat Carbs

Canned Kidney Beans

25%

69%

Oranges

91%

300 kcal ▼

Macro Nutrients

Canned Kidney Beansvs 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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2.2%2.14g

Fat

0.79%0.77g

2.14 gvs0.77 g

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

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1.57%0.5g

Saturated Fat

0.3%0.096g

0.5 gvs0.096 g

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

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18.3%0.29g

Omega 3

2.8%0.045g

0.29 gvs0.045 g

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

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2.23%0.38g

Omega 6

0.68%0.11g

0.38 gvs0.11 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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40%51.8g

Carbohydrate

57.7%75g

51.8 gvs75 g

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

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9.1%6.6g

Sugars

82.3%59.7g

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

6.6 gvs59.7 g

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

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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 .

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%0g

Glucose

0 gvsNA g

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

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%6.6g

Sucrose

6.6 gvsNA g

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

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40.4%15.4g

Fiber

40.3%15.3g

15.4 gvs15.3 g

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

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33.3%18.6g

Protein

10.7%6g

18.6 gvs6 g

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

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Vitamins

Canned Kidney Beansvs Oranges

Vitamin A

7.8%70.2μg

RAE, retinol activity equivalents

NA μgvs70.2 μg

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

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34.5%0.41mg

Vitamin B1

46.3%0.56mg

Thiamine

0.41 mgvs0.56 mg

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

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14%0.18mg

Vitamin B2

19.6%0.26mg

Riboflavin

0.18 mgvs0.26 mg

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

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9.17%1.47mg

Vitamin B3

11.3%1.8mg

Niacin, nicotinic acid, niacinamide

1.47 mgvs1.8 mg

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

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9.86%0.49mg

Vitamin B5

32%1.6mg

Pantothenic acid

0.49 mgvs1.6 mg

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

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20.3%0.26mg

Vitamin B6

29.5%0.38mg

Pyridoxine

0.26 mgvs0.38 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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32%129μg

Vitamin B9

48%191μg

Folates and Folic Acid

129 μgvs191 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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4.76%4.3mg

Vitamin C

377%340mg

Ascorbic acid

4.3 mgvs340 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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0.48%0.071mg

Vitamin E

7.66%1.15mg

Tocopherols and Tocotrienols

0.071 mgvs1.15 mg

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

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12.2%14.6μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

14.6 μgvs0 μg

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

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Minerals

Canned Kidney Beansvs Oranges

12%121mg

Calcium

25.5%255mg

121 mgvs255 mg

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

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53.6%0.48mg

Copper

32%0.29mg

0.48 mgvs0.29 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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52.2%4.18mg

Iron

7.98%0.64mg

4.18 mgvs0.64 mg

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

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23%96mg

Magnesium

15%64mg

96 mgvs64 mg

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

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26%0.6mg

Manganese

6.94%0.16mg

0.6 mgvs0.16 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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46%321mg

Phosphorus

12.8%89.4mg

321 mgvs89.4 mg

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

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25%846mg

Potassium

34%1155mg

846 mgvs1155 mg

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

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5.84%3.2μg

Selenium

5.8%3.2μg

3.2 μgvs3.2 μg

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

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70.5%1057mg

Sodium

0%0mg

1057 mgvs0 mg

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

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15%1.64mg

Zinc

4.06%0.45mg

1.64 mgvs0.45 mg

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

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7.53%279g

Water

15%554g

279 gvs554 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 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 300 kcal.
Both Canned All Types Kidney Beans as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 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 300 kcal.

Comparison of macro-nutrients per 300 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 300 kcal.
Both Canned All Types Kidney Beans as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

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

Compare Foods

Comparing Nutrients in 300 calories Canned Kidney BeansVS Oranges

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: