Comparing Nutrients in 5 ounces Oranges with Peel VS California Red Kidney Beans

Macros Ratio

Protein Fat Carbs

Oranges with Peel

89%

California Red Kidney Beans

29%

70%

5 oz ▼

Macro Nutrients

Oranges with Peel vs California Red Kidney Beans

3.08%89.3kcal

Energy

16%468kcal

89.3 kcalvs468 kcal

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

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0.44%0.43g

Fat

0.37%0.35g

0.43 gvs0.35 g

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

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0.16%0.05g

Saturated Fat

0.16%0.051g

0.05 gvs0.051 g

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

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1.4%0.023g

Omega 3

7.44%0.12g

0.023 gvs0.12 g

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

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0.37%0.062g

Omega 6

0.45%0.077g

0.062 gvs0.077 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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17%22g

Carbohydrate

65.2%84.8g

22 gvs84.8 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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16.8%6.38g

Fiber

93%35.3g

6.38 gvs35.3 g

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

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3.3%1.84g

Protein

61.7%34.5g

1.84 gvs34.5 g

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

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Vitamins

Oranges with Peel vs California Red Kidney Beans

2.05%18.4μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

18.4 μgvs0 μg

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

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12%0.14mg

Vitamin B1

62.5%0.75mg

Thiamine

0.14 mgvs0.75 mg

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

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5.45%0.071mg

Vitamin B2

24%0.31mg

Riboflavin

0.071 mgvs0.31 mg

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

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4.43%0.71mg

Vitamin B3

18.2%2.9mg

Niacin, nicotinic acid, niacinamide

0.71 mgvs2.9 mg

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

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9.36%0.47mg

Vitamin B5

22%1.1mg

Pantothenic acid

0.47 mgvs1.1 mg

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

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10%0.13mg

Vitamin B6

43.3%0.56mg

Pyridoxine

0.13 mgvs0.56 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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10.6%42.5μg

Vitamin B9

140%558μg

Folates and Folic Acid

42.5 μgvs558 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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112%101mg

Vitamin C

7.1%6.38mg

Ascorbic acid

101 mgvs6.38 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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Vitamin E

Tocopherols and Tocotrienols

NA 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

Oranges with Peel vs California Red Kidney Beans

9.92%99mg

Calcium

27.6%276mg

99 mgvs276 mg

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

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8.98%0.081mg

Copper

173%1.56mg

0.081 mgvs1.56 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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14%1.13mg

Iron

166%13.3mg

1.13 mgvs13.3 mg

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

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4.72%20mg

Magnesium

54%227mg

20 mgvs227 mg

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

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Manganese

61.6%1.4mg

NA mgvs1.4 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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4.45%31mg

Phosphorus

82%574mg

31 mgvs574 mg

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

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8.17%278mg

Potassium

62%2112mg

278 mgvs2112 mg

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

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1.8%0.99μg

Selenium

8.25%4.54μg

0.99 μgvs4.54 μg

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

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0.19%2.83mg

Sodium

1.04%15.6mg

2.83 mgvs15.6 mg

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

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1.4%0.16mg

Zinc

33%3.6mg

0.16 mgvs3.6 mg

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

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3.15%117g

Water

0.45%16.7g

117 gvs16.7 g

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

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Lets compare vitamin content per 5 ounces of Oranges with Peel vs California Red Kidney Beans:

Raw Oranges with Peel have more Vitamin A and 15.8 times more Vitamin C than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 5.3 times more Vitamin B1, 4.4 times more Vitamin B2, 4.1 times more Vitamin B3, 2.4 times more Vitamin B5, 4.3 times more Vitamin B6 and 13.1 times more Vitamin B9 than Raw Oranges with Peel .
Both Raw Oranges with Peel as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Oranges with Peel vs California Red Kidney Beans:

Raw Oranges with Peel have 7 times more Water than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 2.8 times more Calcium, 19.3 times more Copper, 11.7 times more Iron, 11.4 times more Magnesium, 18.4 times more Phosphorus, 7.6 times more Potassium, 4.6 times more Selenium and 23.2 times more Zinc than Raw Oranges with Peel .

Comparison of macro-nutrients per 5 ounces:

Raw California Red Kidney Beans contain 5.2 times more Energy, 5.3 times more Omega 3, 3.9 times more Carbohydrate, 5.5 times more Fiber and 18.7 times more Protein than Raw Oranges with Peel .
Both Raw Oranges with Peel as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Oranges with Peel VS Fresh Orange juiceCalifornia Red Kidney BeansVS Fresh Orange juiceOranges with Peel VS Boiled California Red Kidney BeansCalifornia Red Kidney BeansVS Boiled California Red Kidney Beans

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Comparing Nutrients in 5 ounces Oranges with Peel VS California Red Kidney Beans

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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