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Compare Nutrients in 100 grams Boiled Kidney BeansVS Oranges

Macros Ratio

ProteinsFatsCarbs

Boiled Kidney Beans
27%
4%
69%
Oranges
8%
2%
90%

Vitamins

100gRDA for Men 19-30 years
Boiled Kidney BeansOranges
Vitamin A
0%
1.22%
0 μg11 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
13%
7.25%
0.16 mg0.087 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
4.46%
3.08%
0.058 mg0.04 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
3.6%
1.76%
0.578 mg0.282 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
9.23%
4.6%
0.12 mg0.06 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B12
0%
0%
0 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-30 years
Vitamin C
1.33%
59%
1.2 mg53.2 mgRecommended Dietary Allowance is 90mg per day for Men 19-30 years
Vitamin D
0%
0%
0 IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-30 years
Vitamin E
0.2%
1.2%
0.03 mg0.18 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
7%
0%
8.4 μg0 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
32.5%
7.5%
130 μg30 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100gRDA for Men 19-30 years
Boiled Kidney BeansOranges
Calcium
3.5%
4%
35 mg40 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
24%
5%
0.216 mg0.045 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Fluoride
NA
NA
NA mgNA mgRecommended Dietary Allowance is 4mg per day for Men 19-30 years
Iron
27.8%
1.25%
2.22 mg0.1 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
10.5%
2.5%
42 mg10 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
18.7%
1.1%
0.43 mg0.025 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
19.7%
2%
138 mg14 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
8.6%
3.85%
405 mg181 mgRecommended Dietary Allowance is 4700mg per day for Men 19-30 years
Selenium
2%
0.91%
1.1 μg0.5 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
0.07%
0%
1 mg0 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
9.1%
0.64%
1 mg0.07 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 grams of Boiled Kidney Beans vs Oranges:
Boiled All Types Kidney Beans have 1.8 times more Thiamine, 1.5 times more Vitamin B2, 2 times more Vitamin B3, 2 times more Vitamin B6 and 4.3 times more Folate than Raw Oranges. While Raw Oranges contain 44.3 times more Vitamin C and 6 times more Vitamin E than Boiled All Types Kidney Beans.

Comparing minerals per 100 grams for Boiled Kidney Beans vs Oranges:
Boiled All Types Kidney Beans have 4.8 times more Copper, 22.2 times more Iron, 4.2 times more Magnesium, 17.2 times more Manganese, 9.9 times more Phosphorus, 2.2 times more Potassium, 2.2 times more Selenium and 14.3 times more Zinc than Raw Oranges. Both Boiled All Types Kidney Beans and Raw Oranges have similar amounts of Calcium per 100g.

Macro Nutrients

100gRDA for Men 19-30 years
Boiled Kidney BeansOranges
Fat
0.52%
0.12%
0.5 g0.12 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
15%
1.68%
8.67 g0.94 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
17.5%
9.04%
22.8 g11.75 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Energy
4.38%
1.62%
127 kcal47 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Sugars
0.44%
13%
0.32 g9.35 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
17%
6.3%
6.4 g2.4 gRecommended Dietary Allowance is 38g per day for Men 19-30 years
Cholesterol
0%
0%
0 mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-30 years
Saturated Fat
0.23%
0.05%
0.073 g0.015 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
10.6%
0.44%
0.17 g0.007 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
0.64%
0.11%
0.108 g0.018 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
1.8%
2.34%
66.94 g86.75 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 grams:
Boiled All Types Kidney Beans have 9.2 times more Protein, 1.9 times more Carbohydrate, 2.7 times more Energy, 2.7 times more Fiber and 24.3 times more Omega 3 than Raw Oranges. While Raw Oranges contain 29.2 times more Sugars and 1.3 times more Water than Boiled All Types Kidney Beans. Both Boiled All Types Kidney Beans as well as Raw Oranges have insufficient amounts of Fat and Omega 6 in 100g.