Comparing Nutrients in 300 calories Canned Red Kidney Beans with LiquidsVS Valencia Oranges

Weight per 300 calories

Canned Red Kidney Beans with Liquids

370g

Valencia Oranges

612g

Canned Red Kidney Beans with Liquids have 1.7 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 Red Kidney Beans with Liquids or Valencia Oranges?

Macros Ratio

Protein Fat Carbs

Canned Red Kidney Beans with Liquids

25%

71%

Valencia Oranges

87%

300 kcal ▼

Macro Nutrients

Canned Red Kidney Beans with Liquidsvs 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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1.37%1.33g

Fat

1.9%1.84g

1.33 gvs1.84 g

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

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1.45%0.46g

Saturated Fat

0.67%0.21g

0.46 gvs0.21 g

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

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12%0.19g

Omega 3

6.12%0.098g

0.19 gvs0.098 g

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

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1.8%0.31g

Omega 6

1.6%0.27g

0.31 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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42.3%55g

Carbohydrate

56%72.8g

55 gvs72.8 g

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

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9.45%6.85g

Sugars

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

6.85 gvsNA 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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%6.85g

Sucrose

6.85 gvsNA g

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

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42%16g

Fiber

40.3%15.3g

16 gvs15.3 g

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

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34.5%19.3g

Protein

11.4%6.37g

19.3 gvs6.37 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 Red Kidney Beans with Liquidsvs Valencia Oranges

0%0μg

Vitamin A

8.16%73.5μg

RAE, retinol activity equivalents

0 μgvs73.5 μg

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

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32.7%0.39mg

Vitamin B1

44.4%0.53mg

Thiamine

0.39 mgvs0.53 mg

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

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19%0.25mg

Vitamin B2

19%0.24mg

Riboflavin

0.25 mgvs0.24 mg

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

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11.4%1.83mg

Vitamin B3

10.5%1.68mg

Niacin, nicotinic acid, niacinamide

1.83 mgvs1.68 mg

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

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9.63%0.48mg

Vitamin B5

30.6%1.53mg

Pantothenic acid

0.48 mgvs1.53 mg

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

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22.8%0.3mg

Vitamin B6

29.7%0.39mg

Pyridoxine

0.3 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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21.3%85μg

Vitamin B9

59.7%239μg

Folates and Folic Acid

85 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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3.3%2.96mg

Vitamin C

330%297mg

Ascorbic acid

2.96 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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0.49%0.074mg

Vitamin E

Tocopherols and Tocotrienols

0.074 mgvsNA mg

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

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12.7%15μg

Vitamin K

Phytomenadione or phylloquinone

15 μgvsNA μg

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

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Minerals

Canned Red Kidney Beans with Liquidsvs Valencia Oranges

10.7%107mg

Calcium

24.5%245mg

107 mgvs245 mg

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

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60.5%0.54mg

Copper

25%0.23mg

0.54 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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58%4.63mg

Iron

6.9%0.55mg

4.63 mgvs0.55 mg

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

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26.5%111mg

Magnesium

14.6%61.2mg

111 mgvs61.2 mg

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

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47%1.08mg

Manganese

6.12%0.14mg

1.08 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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56%393mg

Phosphorus

15%104mg

393 mgvs104 mg

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

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28.3%963mg

Potassium

32.2%1096mg

963 mgvs1096 mg

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

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7.4%4.07μg

Selenium

4.07 μgvsNA μg

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

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63.2%948mg

Sodium

0%0mg

948 mgvs0 mg

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

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21%2.3mg

Zinc

3.34%0.37mg

2.3 mgvs0.37 mg

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

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7.8%289g

Water

14.3%529g

289 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 Red Kidney Beans with Liquids vs Valencia Oranges:

Raw Valencia Oranges contain more Vitamin A, 1.4 times more Vitamin B1, 3.2 times more Vitamin B5, 1.3 times more Vitamin B6, 2.8 times more Vitamin B9 and 100.2 times more Vitamin C than Canned Red Kidney Beans Solids and Liquids.
Both Canned Red Kidney Beans Solids and Liquids and Raw Valencia Oranges have similar amounts of Vitamin B2 and Vitamin B3 per 300 kcal.
Both Canned Red Kidney Beans Solids and Liquids 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 Red Kidney Beans with Liquids vs Valencia Oranges:

Canned Red Kidney Beans Solids and Liquids have 2.4 times more Copper, 8.4 times more Iron, 1.8 times more Magnesium, 7.7 times more Manganese, 3.8 times more Phosphorus, more Sodium and 6.3 times more Zinc than Raw Valencia Oranges.
While Raw Valencia Oranges contain 2.3 times more Calcium and 1.8 times more Water than Canned Red Kidney Beans Solids and Liquids.
Both Canned Red Kidney Beans Solids and Liquids and Raw Valencia Oranges have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Canned Red Kidney Beans Solids and Liquids have 1.9 times more Omega 3 and 3 times more Protein than Raw Valencia Oranges.
While Raw Valencia Oranges contain 1.3 times more Carbohydrate than Canned Red Kidney Beans Solids and Liquids.
Both Canned Red Kidney Beans Solids and Liquids and Raw Valencia Oranges have similar amounts of Energy and Fiber per 300 kcal.
Both Canned Red Kidney Beans Solids and Liquids 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 Red Kidney Beans with LiquidsVS Royal Red Kidney BeansValencia OrangesVS Royal Red Kidney BeansCanned Red Kidney Beans with LiquidsVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 300 calories Canned Red Kidney Beans with LiquidsVS Valencia Oranges

Weight per 300 calories

Which food has more nutrients per 300 calories - Canned Red Kidney Beans with Liquids or Valencia Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: