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Compare Nutrients in 100 grams Kidney BeansVS Oranges

Macros Ratio

ProteinsFatsCarbs

Kidney Beans
28%
2%
70%
Oranges
8%
2%
90%

Vitamins

100gRDA for Men 19-30 years
Kidney BeansOranges
Vitamin A
0%
1.22%
0 μg11 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
44%
7.25%
0.529 mg0.087 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
17%
3.08%
0.219 mg0.04 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
13%
1.76%
2.06 mg0.282 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
30.5%
4.6%
0.397 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
5%
59%
4.5 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
1.47%
1.2%
0.22 mg0.18 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
16%
0%
19 μg0 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
99%
7.5%
394 μg30 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100gRDA for Men 19-30 years
Kidney BeansOranges
Calcium
14%
4%
143 mg40 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
106%
5%
0.958 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
103%
1.25%
8.2 mg0.1 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
35%
2.5%
140 mg10 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
44%
1.1%
1.021 mg0.025 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
58%
2%
407 mg14 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
30%
3.85%
1406 mg181 mgRecommended Dietary Allowance is 4700mg per day for Men 19-30 years
Selenium
5.8%
0.91%
3.2 μg0.5 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
1.6%
0%
24 mg0 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
25%
0.64%
2.79 mg0.07 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 grams of Kidney Beans vs Oranges:
Raw All Types Kidney Beans have 6.1 times more Thiamine, 5.5 times more Vitamin B2, 7.3 times more Vitamin B3, 6.6 times more Vitamin B6, 1.2 times more Vitamin E and 13.1 times more Folate than Raw Oranges. While Raw Oranges contain 11.8 times more Vitamin C than Raw All Types Kidney Beans.

Comparing minerals per 100 grams for Kidney Beans vs Oranges:
Raw All Types Kidney Beans have 3.6 times more Calcium, 21.3 times more Copper, 82 times more Iron, 14 times more Magnesium, 40.8 times more Manganese, 29.1 times more Phosphorus, 7.8 times more Potassium, 6.4 times more Selenium and 39.9 times more Zinc than Raw Oranges.

Macro Nutrients

100gRDA for Men 19-30 years
Kidney BeansOranges
Fat
0.86%
0.12%
0.83 g0.12 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
42%
1.68%
23.58 g0.94 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
46%
9.04%
60.01 g11.75 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Energy
11%
1.62%
333 kcal47 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Sugars
3.08%
13%
2.23 g9.35 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
65.5%
6.3%
24.9 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
0.38%
0.05%
0.12 g0.015 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
17%
0.44%
0.279 g0.007 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
1.05%
0.11%
0.178 g0.018 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
0.32%
2.34%
11.75 g86.75 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 grams:
Raw All Types Kidney Beans have 25.1 times more Protein, 5.1 times more Carbohydrate, 7.1 times more Energy, 10.4 times more Fiber, 39.9 times more Omega 3 and 9.9 times more Omega 6 than Raw Oranges. While Raw Oranges contain 4.2 times more Sugars and 7.4 times more Water than Raw All Types Kidney Beans. Both Raw All Types Kidney Beans as well as Raw Oranges have insufficient amounts of Fat in 100g.