Comparing Nutrients in 1 kilogram Canned Cranberry Beans VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Canned Cranberry Beans	26%	3%	71%
Oranges	7%	2%	91%

Macro Nutrients

	Canned Cranberry Beans	Oranges	Recommended Dietary Allowance
Energy	28.6% 830kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	34.4% 0.55g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	3.9% 0.66g	1.06% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	116% 151g	90% 118g	130g per day for Men 19-50 years
Sugars	NA	129% 94g	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	166% 63g	63% 24g	38g per day for Men 19-50 years
Protein	99% 55.4g	16.8% 9.4g	56g per day for Men 19-50 years

Vitamins

	Canned Cranberry Beans	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.5% 0.39mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.5% 5.04mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.8% 1.44mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.3% 0.55mg	46% 0.6mg	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	193% 770μg	75% 300μg	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	8.9% 8mg	591% 532mg	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	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Cranberry Beans	Oranges	Recommended Dietary Allowance
Calcium	34% 340mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	158% 1.42mg	50% 0.45mg	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	194% 15.5mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	76% 320mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	87% 2mg	11% 0.25mg	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	123% 860mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	76.5% 2600mg	53.2% 1810mg	3400mg per day for Men 19-50 years
Selenium	56.4% 31μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	221% 3320mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	76.4% 8.4mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	21% 776g	23.4% 868g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Cranberry Beans vs Oranges:

• Canned Cranberry Beans have 1.8 times more Vitamin B3 and 2.6 times more Vitamin B9 than Raw Oranges.
• While Raw Oranges contain more Vitamin A, 2.2 times more Vitamin B1, 1.7 times more Vitamin B5 and 66.5 times more Vitamin C than Canned Cranberry Beans.
• Both Canned Cranberry Beans and Raw Oranges have similar amounts of Vitamin B2 and Vitamin B6 per 1 kg.
• Both Canned Cranberry Beans as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Cranberry Beans vs Oranges:

• Canned Cranberry Beans have 3.2 times more Copper, 15.5 times more Iron, 3.2 times more Magnesium, 8 times more Manganese, 6.1 times more Phosphorus, 1.4 times more Potassium, 6.2 times more Selenium, more Sodium and 12 times more Zinc than Raw Oranges.
• Both Canned Cranberry Beans and Raw Oranges have similar amounts of Calcium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Cranberry Beans have 1.8 times more Energy, 7.9 times more Omega 3, 1.3 times more Carbohydrate, 2.6 times more Fiber and 5.9 times more Protein than Raw Oranges.
• Both Canned Cranberry Beans as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.