Comparing Nutrients in 100 calories OrangesVS Boiled Kidney Beans

Weight per 100 calories

Oranges

213g

Boiled Kidney Beans

78.7g

Boiled All Types Kidney Beans have 2.7 times more energy per unit of mass than Raw Oranges, which is average in comparison to other foods. Oranges having low energy density.

Which food has more nutrients per 100 calories - Oranges or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Oranges

91%

Boiled Kidney Beans

27%

70%

100 kcal ▼

Macro Nutrients

Orangesvs Boiled Kidney Beans

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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0.26%0.26g

Fat

0.41%0.39g

0.26 gvs0.39 g

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

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0.1%0.032g

Saturated Fat

0.18%0.057g

0.032 gvs0.057 g

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

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0.93%0.015g

Omega 3

8.37%0.13g

0.015 gvs0.13 g

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

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0.23%0.038g

Omega 6

0.5%0.085g

0.038 gvs0.085 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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19.2%25g

Carbohydrate

14%18g

25 gvs18 g

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

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27.4%20g

Sugars

0.35%0.25g

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

20 gvs0.25 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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13.4%5.1g

Fiber

13.3%5.04g

5.1 gvs5.04 g

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

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3.57%2g

Protein

12%6.83g

2 gvs6.83 g

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

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Vitamins

Orangesvs Boiled Kidney Beans

2.6%23.4μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

23.4 μgvs0 μg

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

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15.4%0.19mg

Vitamin B1

10.5%0.13mg

Thiamine

0.19 mgvs0.13 mg

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

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6.55%0.085mg

Vitamin B2

3.5%0.046mg

Riboflavin

0.085 mgvs0.046 mg

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

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3.75%0.6mg

Vitamin B3

2.84%0.46mg

Niacin, nicotinic acid, niacinamide

0.6 mgvs0.46 mg

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

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10.6%0.53mg

Vitamin B5

3.46%0.17mg

Pantothenic acid

0.53 mgvs0.17 mg

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

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9.8%0.13mg

Vitamin B6

7.27%0.094mg

Pyridoxine

0.13 mgvs0.094 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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16%64μg

Vitamin B9

25.6%102μg

Folates and Folic Acid

64 μgvs102 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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126%113mg

Vitamin C

1.05%0.94mg

Ascorbic acid

113 mgvs0.94 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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2.55%0.38mg

Vitamin E

0.16%0.024mg

Tocopherols and Tocotrienols

0.38 mgvs0.024 mg

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

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0%0μg

Vitamin K

5.5%6.6μg

Phytomenadione or phylloquinone

0 μgvs6.6 μg

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

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Minerals

Orangesvs Boiled Kidney Beans

8.5%85mg

Calcium

2.76%27.6mg

85 mgvs27.6 mg

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

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10.6%0.096mg

Copper

19%0.17mg

0.096 mgvs0.17 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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2.66%0.21mg

Iron

22%1.75mg

0.21 mgvs1.75 mg

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

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5.07%21.3mg

Magnesium

7.87%33mg

21.3 mgvs33 mg

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

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2.3%0.053mg

Manganese

14.7%0.34mg

0.053 mgvs0.34 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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4.26%29.8mg

Phosphorus

15.5%109mg

29.8 mgvs109 mg

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

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11.3%385mg

Potassium

9.38%319mg

385 mgvs319 mg

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

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1.93%1.06μg

Selenium

1.57%0.87μg

1.06 μgvs0.87 μg

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

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0%0mg

Sodium

0.052%0.79mg

0 mgvs0.79 mg

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

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1.35%0.15mg

Zinc

7.16%0.79mg

0.15 mgvs0.79 mg

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

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5%185g

Water

1.42%52.7g

185 gvs52.7 g

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

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Lets compare vitamin content per 100 calories of Oranges vs Boiled Kidney Beans:

Raw Oranges have more Vitamin A, 1.5 times more Vitamin B1, 1.9 times more Vitamin B2, 1.3 times more Vitamin B3, 3.1 times more Vitamin B5, 1.4 times more Vitamin B6, 119.8 times more Vitamin C and 16.2 times more Vitamin E than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 1.6 times more Vitamin B9 and more Vitamin K than Raw Oranges.
Both Raw Oranges as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Oranges vs Boiled Kidney Beans:

Raw Oranges have 3.1 times more Calcium, 1.2 times more Potassium, 1.2 times more Selenium and 3.5 times more Water than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 1.8 times more Copper, 8.2 times more Iron, 1.6 times more Magnesium, 6.4 times more Manganese, 3.6 times more Phosphorus and 5.3 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 100 calories:

Raw Oranges have 1.4 times more Carbohydrate and 79 times more Sugars than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 9 times more Omega 3 and 3.4 times more Protein than Raw Oranges.
Both Raw Oranges and Boiled All Types Kidney Beans have similar amounts of Energy and Fiber per 100 kcal.
Both Raw Oranges as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

OrangesVS Valencia OrangesBoiled Kidney BeansVS Valencia OrangesOrangesVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 100 calories OrangesVS Boiled Kidney Beans

Weight per 100 calories

Which food has more nutrients per 100 calories - Oranges or Boiled Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: