Comparing Nutrients in 300 calories Orange PeelVS Boiled California Red Kidney Beans

Weight per 300 calories

Orange Peel

309g

Boiled California Red Kidney Beans

242g

Boiled California Red 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 California Red Kidney Beans?

Macros Ratio

Protein Fat Carbs

Orange Peel

92%

Boiled California Red Kidney Beans

29%

70%

300 kcal ▼

Macro Nutrients

Orange Peelvs Boiled California Red 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

0.22%0.22g

0.62 gvs0.22 g

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

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0.23%0.074g

Saturated Fat

0.11%0.034g

0.074 gvs0.034 g

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

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2.13%0.034g

Omega 3

4.84%0.077g

0.034 gvs0.077 g

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

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0.53%0.09g

Omega 6

0.28%0.048g

0.09 gvs0.048 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

41.7%54.2g

77.3 gvs54.2 g

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

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Sugars

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

NA 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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86.3%32.8g

Fiber

59.2%22.5g

32.8 gvs22.5 g

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

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8.3%4.64g

Protein

39.4%22g

4.64 gvs22 g

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

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Vitamins

Orange Peelvs Boiled California Red 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

26%0.31mg

Thiamine

0.37 mgvs0.31 mg

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

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21.4%0.28mg

Vitamin B2

11.5%0.15mg

Riboflavin

0.28 mgvs0.15 mg

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

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17.4%2.8mg

Vitamin B3

8.17%1.3mg

Niacin, nicotinic acid, niacinamide

2.8 mgvs1.3 mg

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

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30.3%1.5mg

Vitamin B5

10.6%0.53mg

Pantothenic acid

1.5 mgvs0.53 mg

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

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42%0.54mg

Vitamin B6

19.4%0.25mg

Pyridoxine

0.54 mgvs0.25 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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23%93μg

Vitamin B9

44.8%179μg

Folates and Folic Acid

93 μgvs179 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

3.23%2.9mg

Ascorbic acid

421 mgvs2.9 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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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

Tocopherols and Tocotrienols

0.77 mgvsNA mg

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

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Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

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

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Minerals

Orange Peelvs Boiled California Red Kidney Beans

49.8%498mg

Calcium

16%160mg

498 mgvs160 mg

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

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31.6%0.28mg

Copper

77.7%0.7mg

0.28 mgvs0.7 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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31%2.47mg

Iron

90%7.2mg

2.47 mgvs7.2 mg

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

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16.2%68mg

Magnesium

27.6%116mg

68 mgvs116 mg

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

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Manganese

33.5%0.77mg

NA mgvs0.77 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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9.28%65mg

Phosphorus

47.4%331mg

65 mgvs331 mg

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

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19.3%656mg

Potassium

30%1014mg

656 mgvs1014 mg

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

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5.62%3.1μg

Selenium

5.28%2.9μg

3.1 μgvs2.9 μg

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

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0.62%9.28mg

Sodium

0.65%9.68mg

9.28 mgvs9.68 mg

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

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7.03%0.77mg

Zinc

19%2.1mg

0.77 mgvs2.1 mg

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

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6.06%224g

Water

4.38%162g

224 gvs162 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 California Red Kidney Beans:

Raw Orange Peel has more Vitamin A, 1.9 times more Vitamin B2, 2.1 times more Vitamin B3, 2.9 times more Vitamin B5, 2.2 times more Vitamin B6 and 144.9 times more Vitamin C than Boiled California Red Kidney Beans.
While Boiled California Red Kidney Beans contain 1.9 times more Vitamin B9 than Raw Orange Peel.
Both Raw Orange Peel and Boiled California Red Kidney Beans have similar amounts of Vitamin B1 per 300 kcal.
Both Raw Orange Peel as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Orange Peel vs Boiled California Red Kidney Beans:

Raw Orange Peel has 3.1 times more Calcium and 1.4 times more Water than Boiled California Red Kidney Beans.
While Boiled California Red Kidney Beans contain 2.5 times more Copper, 2.9 times more Iron, 1.7 times more Magnesium, 5.1 times more Phosphorus, 1.5 times more Potassium and 2.7 times more Zinc than Raw Orange Peel.
Both Raw Orange Peel and Boiled California Red Kidney Beans have similar amounts of Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Orange Peel has 1.4 times more Carbohydrate and 1.5 times more Fiber than Boiled California Red Kidney Beans.
While Boiled California Red Kidney Beans contain 2.3 times more Omega 3 and 4.8 times more Protein than Raw Orange Peel.
Both Raw Orange Peel and Boiled California Red Kidney Beans have similar amounts of Energy per 300 kcal.
Both Raw Orange Peel as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Orange PeelVS Orange-grapefruit juice, canned or bottled, unsweetenedBoiled California Red Kidney BeansVS Orange-grapefruit juice, canned or bottled, unsweetenedOrange PeelVS Red Kidney BeansBoiled California Red Kidney BeansVS Red Kidney Beans

Compare Foods

Comparing Nutrients in 300 calories Orange PeelVS Boiled California Red Kidney Beans

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: