Comparing Nutrients in 300 calories OrangesVS Canned Red Kidney Beans with Liquids

Weight per 300 calories

Oranges

638g

Canned Red Kidney Beans with Liquids

370g

Canned Red Kidney Beans Solids and Liquids have 1.7 times more energy per unit of mass than Raw Oranges, which is average in comparison to other foods. Oranges having low energy density.

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

Macros Ratio

Protein Fat Carbs

Oranges

91%

Canned Red Kidney Beans with Liquids

25%

71%

300 kcal ▼

Macro Nutrients

Orangesvs Canned Red Kidney Beans with Liquids

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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0.79%0.77g

Fat

1.37%1.33g

0.77 gvs1.33 g

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

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0.3%0.096g

Saturated Fat

1.45%0.46g

0.096 gvs0.46 g

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

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2.8%0.045g

Omega 3

12%0.19g

0.045 gvs0.19 g

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

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0.68%0.11g

Omega 6

1.8%0.31g

0.11 gvs0.31 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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57.7%75g

Carbohydrate

42.3%55g

75 gvs55 g

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

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82.3%59.7g

Sugars

9.45%6.85g

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

59.7 gvs6.85 g

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

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Fructose

0%0g

≤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 gvs0 g

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

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Glucose

%0g

NA gvs0 g

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

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Sucrose

%6.85g

NA gvs6.85 g

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

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40.3%15.3g

Fiber

42%16g

15.3 gvs16 g

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

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10.7%6g

Protein

34.5%19.3g

6 gvs19.3 g

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

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

Orangesvs Canned Red Kidney Beans with Liquids

7.8%70.2μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

70.2 μgvs0 μg

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

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46.3%0.56mg

Vitamin B1

32.7%0.39mg

Thiamine

0.56 mgvs0.39 mg

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

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19.6%0.26mg

Vitamin B2

19%0.25mg

Riboflavin

0.26 mgvs0.25 mg

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

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11.3%1.8mg

Vitamin B3

11.4%1.83mg

Niacin, nicotinic acid, niacinamide

1.8 mgvs1.83 mg

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

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32%1.6mg

Vitamin B5

9.63%0.48mg

Pantothenic acid

1.6 mgvs0.48 mg

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

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29.5%0.38mg

Vitamin B6

22.8%0.3mg

Pyridoxine

0.38 mgvs0.3 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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48%191μg

Vitamin B9

21.3%85μg

Folates and Folic Acid

191 μgvs85 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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377%340mg

Vitamin C

3.3%2.96mg

Ascorbic acid

340 mgvs2.96 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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7.66%1.15mg

Vitamin E

0.49%0.074mg

Tocopherols and Tocotrienols

1.15 mgvs0.074 mg

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

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0%0μg

Vitamin K

12.7%15μg

Phytomenadione or phylloquinone

0 μgvs15 μg

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

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Minerals

Orangesvs Canned Red Kidney Beans with Liquids

25.5%255mg

Calcium

10.7%107mg

255 mgvs107 mg

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

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32%0.29mg

Copper

60.5%0.54mg

0.29 mgvs0.54 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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7.98%0.64mg

Iron

58%4.63mg

0.64 mgvs4.63 mg

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

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15%64mg

Magnesium

26.5%111mg

64 mgvs111 mg

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

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6.94%0.16mg

Manganese

47%1.08mg

0.16 mgvs1.08 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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12.8%89.4mg

Phosphorus

56%393mg

89.4 mgvs393 mg

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

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34%1155mg

Potassium

28.3%963mg

1155 mgvs963 mg

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

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5.8%3.2μg

Selenium

7.4%4.07μg

3.2 μgvs4.07 μg

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

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0%0mg

Sodium

63.2%948mg

0 mgvs948 mg

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

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4.06%0.45mg

Zinc

21%2.3mg

0.45 mgvs2.3 mg

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

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15%554g

Water

7.8%289g

554 gvs289 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 Oranges vs Canned Red Kidney Beans with Liquids:

Raw Oranges have more Vitamin A, 1.4 times more Vitamin B1, 3.3 times more Vitamin B5, 1.3 times more Vitamin B6, 2.2 times more Vitamin B9, 114.6 times more Vitamin C and 15.5 times more Vitamin E than Canned Red Kidney Beans Solids and Liquids.
While Canned Red Kidney Beans Solids and Liquids contain more Vitamin K than Raw Oranges.
Both Raw Oranges and Canned Red Kidney Beans Solids and Liquids have similar amounts of Vitamin B2 and Vitamin B3 per 300 kcal.
Both Raw Oranges as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Oranges vs Canned Red Kidney Beans with Liquids:

Raw Oranges have 2.4 times more Calcium and 1.9 times more Water than Canned Red Kidney Beans Solids and Liquids.
While Canned Red Kidney Beans Solids and Liquids contain 1.9 times more Copper, 7.3 times more Iron, 1.7 times more Magnesium, 6.8 times more Manganese, 4.4 times more Phosphorus, 1.3 times more Selenium, more Sodium and 5.1 times more Zinc than Raw Oranges.
Both Raw Oranges and Canned Red Kidney Beans Solids and Liquids have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Oranges have 1.4 times more Carbohydrate and 8.7 times more Sugars than Canned Red Kidney Beans Solids and Liquids.
While Canned Red Kidney Beans Solids and Liquids contain 4.2 times more Omega 3 and 3.2 times more Protein than Raw Oranges.
Both Raw Oranges and Canned Red Kidney Beans Solids and Liquids have similar amounts of Energy and Fiber per 300 kcal.
Both Raw Oranges as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

OrangesVS Valencia OrangesCanned Red Kidney Beans with LiquidsVS Valencia OrangesOrangesVS Royal Red Kidney BeansCanned Red Kidney Beans with LiquidsVS Royal Red Kidney Beans

Compare Foods

Comparing Nutrients in 300 calories OrangesVS Canned Red Kidney Beans with Liquids

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: