Comparing Nutrients in 300 calories Navel OrangesVS Boiled Kidney Beans

Weight per 300 calories

Navel Oranges

612g

Boiled Kidney Beans

236g

Boiled All Types Kidney Beans have 2.6 times more energy per unit of mass than Raw Navel Oranges, which is average in comparison to other foods. Navel Oranges having low energy density.

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

Macros Ratio

Protein Fat Carbs

Navel Oranges

91%

Boiled Kidney Beans

27%

70%

300 kcal ▼

Macro Nutrients

Navel Orangesvs 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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0.95%0.92g

Fat

1.2%1.2g

0.92 gvs1.2 g

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

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0.33%0.1g

Saturated Fat

0.54%0.17g

0.1 gvs0.17 g

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

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3.44%0.055g

Omega 3

25%0.4g

0.055 gvs0.4 g

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

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0.83%0.14g

Omega 6

1.5%0.26g

0.14 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%76.8g

Carbohydrate

41.4%54g

76.8 gvs54 g

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

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71.8%52g

Sugars

1.04%0.76g

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

52 gvs0.76 g

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

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19%13.8g

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]

13.8 gvsNA g

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

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%12g

Glucose

12 gvsNA g

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

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%26.2g

Sucrose

26.2 gvsNA g

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

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35.4%13.5g

Fiber

39.8%15g

13.5 gvs15 g

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

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9.95%5.57g

Protein

36.6%20.5g

5.57 gvs20.5 g

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

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Vitamins

Navel Orangesvs Boiled Kidney Beans

8.16%73.5μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

73.5 μgvs0 μg

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

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34.7%0.42mg

Vitamin B1

31.5%0.38mg

Thiamine

0.42 mgvs0.38 mg

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

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24%0.31mg

Vitamin B2

10.5%0.14mg

Riboflavin

0.31 mgvs0.14 mg

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

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16.3%2.6mg

Vitamin B3

8.53%1.37mg

Niacin, nicotinic acid, niacinamide

2.6 mgvs1.37 mg

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

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32%1.6mg

Vitamin B5

10.4%0.52mg

Pantothenic acid

1.6 mgvs0.52 mg

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

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37.2%0.48mg

Vitamin B6

22%0.28mg

Pyridoxine

0.48 mgvs0.28 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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52%208μg

Vitamin B9

76.8%307μg

Folates and Folic Acid

208 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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402%362mg

Vitamin C

3.15%2.83mg

Ascorbic acid

362 mgvs2.83 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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6.12%0.92mg

Vitamin E

0.47%0.071mg

Tocopherols and Tocotrienols

0.92 mgvs0.071 mg

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

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0%0μg

Vitamin K

16.5%20μg

Phytomenadione or phylloquinone

0 μgvs20 μg

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

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Minerals

Navel Orangesvs Boiled Kidney Beans

26.3%263mg

Calcium

8.27%82.7mg

263 mgvs82.7 mg

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

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26.5%0.24mg

Copper

56.7%0.51mg

0.24 mgvs0.51 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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9.95%0.8mg

Iron

65.6%5.24mg

0.8 mgvs5.24 mg

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

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16%67.3mg

Magnesium

23.6%99mg

67.3 mgvs99 mg

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

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7.7%0.18mg

Manganese

44%1mg

0.18 mgvs1 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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20%141mg

Phosphorus

46.6%326mg

141 mgvs326 mg

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

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30%1016mg

Potassium

28%957mg

1016 mgvs957 mg

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

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0%0μg

Selenium

4.72%2.6μg

0 μgvs2.6 μg

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

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0.41%6.12mg

Sodium

0.16%2.36mg

6.12 mgvs2.36 mg

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

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4.45%0.49mg

Zinc

21.5%2.36mg

0.49 mgvs2.36 mg

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

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14.2%526g

Water

4.27%158g

526 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 Navel Oranges vs Boiled Kidney Beans:

Raw Navel Oranges have more Vitamin A, 2.3 times more Vitamin B2, 1.9 times more Vitamin B3, 3.1 times more Vitamin B5, 1.7 times more Vitamin B6, 127.6 times more Vitamin C and 13 times more Vitamin E than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 1.5 times more Vitamin B9 and more Vitamin K than Raw Navel Oranges.
Both Raw Navel Oranges and Boiled All Types Kidney Beans have similar amounts of Vitamin B1 per 300 kcal.
Both Raw Navel Oranges as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Navel Oranges vs Boiled Kidney Beans:

Raw Navel Oranges have 3.2 times more Calcium and 3.3 times more Water than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 2.1 times more Copper, 6.6 times more Iron, 1.5 times more Magnesium, 5.7 times more Manganese, 2.3 times more Phosphorus, more Selenium and 4.8 times more Zinc than Raw Navel Oranges.
Both Raw Navel Oranges and Boiled All Types Kidney Beans have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Navel Oranges have 1.4 times more Carbohydrate and 68.8 times more Sugars than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 7.3 times more Omega 3 and 3.7 times more Protein than Raw Navel Oranges.
Both Raw Navel Oranges and Boiled All Types Kidney Beans have similar amounts of Energy and Fiber per 300 kcal.
Both Raw Navel Oranges as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Navel OrangesVS Florida OrangesBoiled Kidney BeansVS Florida OrangesNavel OrangesVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 300 calories Navel OrangesVS Boiled Kidney Beans

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: