Comparing Nutrients in 14 ounces Valencia Oranges VS Canned Cranberry Beans

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Canned Cranberry Beans	26%	3%	71%

Macro Nutrients

	Valencia Oranges	Canned Cranberry Beans	Recommended Dietary Allowance
Energy	6.7% 194kcal	11.4% 329kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.89% 0.29g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	13.6% 0.22g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	1.54% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.3% 47g	46% 60g	130g per day for Men 19-50 years
Sugars	NA	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	26% 9.92g	66% 25g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	39.3% 22g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Canned Cranberry Beans	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	38.7% 155μg	76.4% 306μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	214% 192mg	3.53% 3.18mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Canned Cranberry Beans	Recommended Dietary Allowance
Calcium	16% 159mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	62.6% 0.56mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	4.47% 0.36mg	77% 6.15mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	34.5% 0.79mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	9.64% 67.5mg	48.8% 341mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	30.4% 1032mg	3400mg per day for Men 19-50 years
Selenium	NA	22.4% 12.3μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	88% 1318mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	30.3% 3.33mg	11mg per day for Men 19-50 years
Water	9.26% 343g	8.3% 308g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Valencia Oranges vs Canned Cranberry Beans:

• Raw Valencia Oranges have more Vitamin A, 2.2 times more Vitamin B1, 1.7 times more Vitamin B5 and 60.6 times more Vitamin C than Canned Cranberry Beans.
• While Canned Cranberry Beans contain 1.8 times more Vitamin B3 and 2 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Canned Cranberry Beans have similar amounts of Vitamin B2 and Vitamin B6 per 14 oz.
• Both Raw Valencia Oranges as well as Canned Cranberry Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Valencia Oranges vs Canned Cranberry Beans:

• Canned Cranberry Beans contain 3.8 times more Copper, 17.2 times more Iron, 3.2 times more Magnesium, 8.7 times more Manganese, 5.1 times more Phosphorus, 1.5 times more Potassium, more Sodium and 14 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Canned Cranberry Beans have similar amounts of Calcium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned Cranberry Beans contain 1.7 times more Energy, 3.4 times more Omega 3, 1.3 times more Carbohydrate, 2.5 times more Fiber and 5.3 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Canned Cranberry Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.