Comparing Nutrients in 500 calories Canned Red Kidney Beans RinsedVS Navel Oranges

Weight per 500 calories

Canned Red Kidney Beans Rinsed

413g

Navel Oranges

1020g

Canned Red Kidney Beans Rinsed have 2.5 times more energy per 100g than Navel Oranges. It has average energy density when compared to other foods. Raw Navel Oranges having low energy density.

Which food has more nutrients per 500 calories - Canned Red Kidney Beans Rinsed or Navel Oranges?

Macros Ratio

Protein Fat Carbs

Canned Red Kidney Beans Rinsed

26%

67%

Navel Oranges

91%

500 kcal ▼

Macro Nutrients

Canned Red Kidney Beans Rinsedvs Navel Oranges

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Legumes rich in Energy

3.96%3.84g

Fat

1.58%1.53g

3.84 gvs1.53 g

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

Find Legumes rich in Fat

4.24%1.36g

Saturated Fat

0.54%0.17g

1.36 gvs0.17 g

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

Find Legumes rich in Saturated Fat

34%0.55g

Omega 3

5.74%0.092g

0.55 gvs0.092 g

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

Find Legumes rich in Omega 3

5.27%0.9g

Omega 6

1.4%0.23g

0.9 gvs0.23 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Legumes rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Legumes rich in Cholesterol

66%86g

Carbohydrate

98%128g

86 gvs128 g

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

Find Legumes rich in Carbohydrate

Sugars

120%86.7g

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

NA gvs86.7 g

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

Find Legumes rich in Sugars

Fructose

31.7%23g

≤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 gvs23 g

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

Find Legumes rich in Fructose

Glucose

%20g

NA gvs20 g

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

Find Legumes rich in Glucose

Sucrose

%43.7g

NA gvs43.7 g

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

Find Legumes rich in Sucrose

65.2%24.8g

Fiber

59%22.4g

24.8 gvs22.4 g

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

Find Legumes rich in Fiber

60%33.6g

Protein

16.6%9.3g

33.6 gvs9.3 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 Rinsedvs Navel Oranges

0%0μg

Vitamin A

13.6%122μg

RAE, retinol activity equivalents

0 μgvs122 μg

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

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A

20.7%0.25mg

Vitamin B1

58%0.69mg

Thiamine

0.25 mgvs0.69 mg

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

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1

4.77%0.062mg

Vitamin B2

40%0.52mg

Riboflavin

0.062 mgvs0.52 mg

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

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2

10.8%1.72mg

Vitamin B3

27%4.34mg

Niacin, nicotinic acid, niacinamide

1.72 mgvs4.34 mg

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

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B5

53.3%2.66mg

Pantothenic acid

NA mgvs2.66 mg

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

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

36%0.47mg

Vitamin B6

62%0.81mg

Pyridoxine

0.47 mgvs0.81 mg

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

Find Legumes rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B7

23.8%95μg

Vitamin B9

86.7%347μg

Folates and Folic Acid

95 μgvs347 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B12 Buy Vegan Vitamin B12

0.92%0.83mg

Vitamin C

670%603mg

Ascorbic acid

0.83 mgvs603 mg

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

Find Legumes rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Legumes rich in Vitamin D Buy Vegan Vitamin D

0.83%0.12mg

Vitamin E

10.2%1.53mg

Tocopherols and Tocotrienols

0.12 mgvs1.53 mg

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

Find Legumes rich in Vitamin E

19.6%23.6μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

23.6 μgvs0 μg

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

Find Legumes rich in Vitamin K

Minerals

Canned Red Kidney Beans Rinsedvs Navel Oranges

24%240mg

Calcium

44%439mg

240 mgvs439 mg

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

Find Legumes rich in Calcium

130%1.17mg

Copper

44.2%0.4mg

1.17 mgvs0.4 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Legumes rich in Copper

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 .

Find Legumes rich in Fluoride

77.5%6.2mg

Iron

16.6%1.33mg

6.2 mgvs1.33 mg

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

Find Legumes rich in Iron

28.5%120mg

Magnesium

26.7%112mg

120 mgvs112 mg

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

Find Legumes rich in Magnesium

68.6%1.58mg

Manganese

13%0.3mg

1.58 mgvs0.3 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Legumes rich in Manganese

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 .

Find Legumes rich in Molybdenum

69.7%488mg

Phosphorus

33.5%235mg

488 mgvs235 mg

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

Find Legumes rich in Phosphorus

30.4%1033mg

Potassium

50%1694mg

1033 mgvs1694 mg

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

Find Legumes rich in Potassium

Selenium

0%0μg

NA μgvs0 μg

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

Find Legumes rich in Selenium

57.3%860mg

Sodium

0.68%10.2mg

860 mgvs10.2 mg

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

Find Legumes rich in Sodium

27.8%3.06mg

Zinc

7.42%0.82mg

3.06 mgvs0.82 mg

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

Find Legumes rich in Zinc

7.7%285g

Water

23.7%877g

285 gvs877 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Legumes rich in Water

Lets compare vitamin content per 500 calories of Canned Red Kidney Beans Rinsed vs Navel Oranges:

Canned Red Kidney Beans, Rinsed Solids have more Vitamin K than Raw Navel Oranges.
While Raw Navel Oranges contain more Vitamin A, 2.8 times more Vitamin B1, 8.4 times more Vitamin B2, 2.5 times more Vitamin B3, 1.7 times more Vitamin B6, 3.7 times more Vitamin B9, 729.7 times more Vitamin C and 12.3 times more Vitamin E than Canned Red Kidney Beans, Rinsed Solids.
Both Canned Red Kidney Beans, Rinsed Solids as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Red Kidney Beans Rinsed vs Navel Oranges:

Canned Red Kidney Beans, Rinsed Solids have 2.9 times more Copper, 4.7 times more Iron, 5.3 times more Manganese, 2.1 times more Phosphorus, 84.2 times more Sodium and 3.7 times more Zinc than Raw Navel Oranges.
While Raw Navel Oranges contain 1.8 times more Calcium, 1.6 times more Potassium and 3.1 times more Water than Canned Red Kidney Beans, Rinsed Solids.
Both Canned Red Kidney Beans, Rinsed Solids and Raw Navel Oranges have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Canned Red Kidney Beans, Rinsed Solids have 5.9 times more Omega 3, 3.8 times more Omega 6 and 3.6 times more Protein than Raw Navel Oranges.
While Raw Navel Oranges contain 1.5 times more Carbohydrate than Canned Red Kidney Beans, Rinsed Solids.
Both Canned Red Kidney Beans, Rinsed Solids and Raw Navel Oranges have similar amounts of Energy and Fiber per 500 kcal.
Both Canned Red Kidney Beans, Rinsed Solids as well as Raw Navel Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Canned Red Kidney Beans RinsedVS Boiled Royal Red Kidney Beans with SaltNavel OrangesVS Boiled Royal Red Kidney Beans with SaltCanned Red Kidney Beans RinsedVS Florida OrangesNavel OrangesVS Florida Oranges

Compare Foods

Comparing Nutrients in 500 calories Canned Red Kidney Beans RinsedVS Navel Oranges

Weight per 500 calories

Which food has more nutrients per 500 calories - Canned Red Kidney Beans Rinsed or Navel Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: