Comparing Nutrients in 500 calories Red Kidney BeansVS Valencia Oranges

Weight per 500 calories

Red Kidney Beans

148g

Valencia Oranges

1020g

Red Kidney Beans have 6.9 times more energy per 100g than Valencia Oranges. It has high energy density when compared to other foods. Raw Valencia Oranges having low energy density.

Which food has more nutrients per 500 calories - Red Kidney Beans or Valencia Oranges?

Macros Ratio

Protein Fat Carbs

Red Kidney Beans

26%

71%

Valencia Oranges

87%

500 kcal ▼

Macro Nutrients

Red Kidney Beansvs Valencia Oranges

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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1.62%1.57g

Fat

3.16%3.06g

1.57 gvs3.06 g

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

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0.71%0.23g

Saturated Fat

1.1%0.36g

0.23 gvs0.36 g

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

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33%0.53g

Omega 3

10.2%0.16g

0.53 gvs0.16 g

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

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2%0.34g

Omega 6

2.64%0.45g

0.34 gvs0.45 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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70%91g

Carbohydrate

93%121g

91 gvs121 g

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

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4.3%3.1g

Sugars

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

3.1 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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59.3%22.6g

Fiber

67%25.5g

22.6 gvs25.5 g

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

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59.7%33.4g

Protein

19%10.6g

33.4 gvs10.6 g

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

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Vitamins

Red Kidney Beansvs Valencia 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 .

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75%0.9mg

Vitamin B1

74%0.89mg

Thiamine

0.9 mgvs0.89 mg

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

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24.5%0.32mg

Vitamin B2

31.4%0.41mg

Riboflavin

0.32 mgvs0.41 mg

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

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19.6%3.13mg

Vitamin B3

17.5%2.8mg

Niacin, nicotinic acid, niacinamide

3.13 mgvs2.8 mg

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

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23%1.16mg

Vitamin B5

51%2.55mg

Pantothenic acid

1.16 mgvs2.55 mg

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

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45.3%0.59mg

Vitamin B6

49.5%0.64mg

Pyridoxine

0.59 mgvs0.64 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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146%585μg

Vitamin B9

99%398μg

Folates and Folic Acid

585 μgvs398 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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7.4%6.68mg

Vitamin C

550%495mg

Ascorbic acid

6.68 mgvs495 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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2.08%0.31mg

Vitamin E

Tocopherols and Tocotrienols

0.31 mgvsNA mg

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

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6.92%8.3μg

Vitamin K

Phytomenadione or phylloquinone

8.3 μgvsNA μg

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

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Minerals

Red Kidney Beansvs Valencia Oranges

12.3%123mg

Calcium

41%408mg

123 mgvs408 mg

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

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115%1.04mg

Copper

42%0.38mg

1.04 mgvs0.38 mg

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

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0.082%3.26μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

3.26 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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124%9.93mg

Iron

11.5%0.92mg

9.93 mgvs0.92 mg

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

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48.7%205mg

Magnesium

24.3%102mg

205 mgvs102 mg

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

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71.7%1.65mg

Manganese

10.2%0.23mg

1.65 mgvs0.23 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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86%602mg

Phosphorus

24.8%173mg

602 mgvs173 mg

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

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59.3%2016mg

Potassium

53.7%1827mg

2016 mgvs1827 mg

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

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8.63%4.75μg

Selenium

4.75 μgvsNA μg

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

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1.2%18mg

Sodium

0%0mg

18 mgvs0 mg

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

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37.6%4.14mg

Zinc

5.57%0.61mg

4.14 mgvs0.61 mg

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

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0.47%17.4g

Water

24%881g

17.4 gvs881 g

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

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Lets compare vitamin content per 500 calories of Red Kidney Beans vs Valencia Oranges:

Raw Red Kidney Beans have 1.5 times more Vitamin B9 than Raw Valencia Oranges.
While Raw Valencia Oranges contain more Vitamin A, 1.3 times more Vitamin B2, 2.2 times more Vitamin B5 and 74.1 times more Vitamin C than Raw Red Kidney Beans.
Both Raw Red Kidney Beans and Raw Valencia Oranges have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B6 per 500 kcal.
Both Raw Red Kidney Beans as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Red Kidney Beans vs Valencia Oranges:

Raw Red Kidney Beans have 2.7 times more Copper, 10.8 times more Iron, 2 times more Magnesium, 7 times more Manganese, 3.5 times more Phosphorus and 6.8 times more Zinc than Raw Valencia Oranges.
While Raw Valencia Oranges contain 3.3 times more Calcium and 50.5 times more Water than Raw Red Kidney Beans.
Both Raw Red Kidney Beans and Raw Valencia Oranges have similar amounts of Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Red Kidney Beans have 3.3 times more Omega 3 and 3.1 times more Protein than Raw Valencia Oranges.
While Raw Valencia Oranges contain 1.3 times more Carbohydrate than Raw Red Kidney Beans.
Both Raw Red Kidney Beans and Raw Valencia Oranges have similar amounts of Energy and Fiber per 500 kcal.
Both Raw Red Kidney Beans as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Red Kidney BeansVS Boiled Red Kidney BeansValencia OrangesVS Boiled Red Kidney BeansRed Kidney BeansVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 500 calories Red Kidney BeansVS Valencia Oranges

Weight per 500 calories

Which food has more nutrients per 500 calories - Red Kidney Beans or Valencia Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: