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Comparing Nutrients in 300 calories Orange PeelVS Boiled Kidney Beans

Weight per 300 calories

Orange Peel
309g
Boiled Kidney Beans
236g

Boiled All Types Kidney Beans have 1.3 times more energy per unit of mass than Raw Orange Peel, which is average in comparison to other foods. Orange Peel having average energy density.

Which food has more nutrients per 300 calories - Orange Peel or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Orange Peel
6%
2%
92%
Boiled Kidney Beans
27%
3%
70%
300 kcal ▼

Macro Nutrients

Orange Peelvs Boiled Kidney Beans
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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0.64%0.62g
Fat
1.2%1.2g
0.62 gvs1.2 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.23%0.074g
Saturated Fat
0.54%0.17g
0.074 gvs0.17 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.13%0.034g
Omega 3
25%0.4g
0.034 gvs0.4 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.53%0.09g
Omega 6
1.5%0.26g
0.09 gvs0.26 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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59.5%77.3g
Carbohydrate
41.4%54g
77.3 gvs54 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
1.04%0.76g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs0.76 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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

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86.3%32.8g
Fiber
39.8%15g
32.8 gvs15 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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8.3%4.64g
Protein
36.6%20.5g
4.64 gvs20.5 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Orange Peelvs Boiled Kidney Beans
7.2%65μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
65 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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31%0.37mg
Vitamin B1
31.5%0.38mg
Thiamine
0.37 mgvs0.38 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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21.4%0.28mg
Vitamin B2
10.5%0.14mg
Riboflavin
0.28 mgvs0.14 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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17.4%2.8mg
Vitamin B3
8.53%1.37mg
Niacin, nicotinic acid, niacinamide
2.8 mgvs1.37 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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30.3%1.5mg
Vitamin B5
10.4%0.52mg
Pantothenic acid
1.5 mgvs0.52 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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42%0.54mg
Vitamin B6
22%0.28mg
Pyridoxine
0.54 mgvs0.28 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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23%93μg
Vitamin B9
76.8%307μg
Folates and Folic Acid
93 μgvs307 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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467%421mg
Vitamin C
3.15%2.83mg
Ascorbic acid
421 mgvs2.83 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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NA
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
NA IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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5.15%0.77mg
Vitamin E
0.47%0.071mg
Tocopherols and Tocotrienols
0.77 mgvs0.071 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
16.5%20μg
Phytomenadione or phylloquinone
NA μgvs20 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Orange Peelvs Boiled Kidney Beans
49.8%498mg
Calcium
8.27%82.7mg
498 mgvs82.7 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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31.6%0.28mg
Copper
56.7%0.51mg
0.28 mgvs0.51 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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31%2.47mg
Iron
65.6%5.24mg
2.47 mgvs5.24 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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16.2%68mg
Magnesium
23.6%99mg
68 mgvs99 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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NA
Manganese
44%1mg
NA mgvs1 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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9.28%65mg
Phosphorus
46.6%326mg
65 mgvs326 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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19.3%656mg
Potassium
28%957mg
656 mgvs957 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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5.62%3.1μg
Selenium
4.72%2.6μg
3.1 μgvs2.6 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.62%9.28mg
Sodium
0.16%2.36mg
9.28 mgvs2.36 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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7.03%0.77mg
Zinc
21.5%2.36mg
0.77 mgvs2.36 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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6.06%224g
Water
4.27%158g
224 gvs158 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 Orange Peel vs Boiled Kidney Beans:
Comparing minerals per 300 calories for Orange Peel vs Boiled Kidney Beans:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

Orange PeelVS Orange-grapefruit juice, canned or bottled, unsweetenedBoiled Kidney BeansVS Orange-grapefruit juice, canned or bottled, unsweetenedOrange PeelVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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