Comparing Nutrients in 1 kilogram Boiled Cranberry Beans VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Boiled Cranberry Beans	27%	3%	70%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Boiled Cranberry Beans	Valencia Oranges	Recommended Dietary Allowance
Energy	47% 1360kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	4.74% 4.6g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	3.7% 1.2g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	57% 0.91g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	188% 245g	91% 119g	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	226% 86g	65.8% 25g	38g per day for Men 19-50 years
Protein	167% 93g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Cranberry Beans	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	NA	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53% 0.69mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.15mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48% 2.4mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62.3% 0.81mg	48.5% 0.63mg	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	518% 2070μg	98% 390μg	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	0% 0mg	539% 485mg	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

	Boiled Cranberry Beans	Valencia Oranges	Recommended Dietary Allowance
Calcium	50% 500mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	257% 2.3mg	41% 0.37mg	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	261% 21mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	10% 0.23mg	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	193% 1350mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	114% 3870mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	104% 11.4mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	17.5% 647g	23.3% 863g	3700g per day for Men 19-50 years

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

• Boiled Cranberry Beans have 2.4 times more Vitamin B1, 1.7 times more Vitamin B2, 1.9 times more Vitamin B3, 1.3 times more Vitamin B6 and 5.3 times more Vitamin B9 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin C than Boiled Cranberry Beans.
• Both Boiled Cranberry Beans and Raw Valencia Oranges have similar amounts of Vitamin B5 per 1 kg.
• Both Boiled Cranberry Beans as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Cranberry Beans vs Valencia Oranges:

• Boiled Cranberry Beans have 1.3 times more Calcium, 6.2 times more Copper, 23.2 times more Iron, 5 times more Magnesium, 16.1 times more Manganese, 7.9 times more Phosphorus, 2.2 times more Potassium and 19 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.3 times more Water than Boiled Cranberry Beans.

Comparison of macro-nutrients per 1 kilogram:

• Boiled Cranberry Beans have 2.8 times more Energy, 5.7 times more Omega 3, 2.1 times more Carbohydrate, 3.4 times more Fiber and 9 times more Protein than Raw Valencia Oranges.
• Both Boiled Cranberry Beans as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.