Comparing Nutrients in 1 kilogram Boiled Cranberry Beans VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Boiled Cranberry Beans	27%	3%	70%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Boiled Cranberry Beans	Oranges with Peel	Recommended Dietary Allowance
Energy	47% 1360kcal	21.7% 630kcal	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	119% 155g	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	118% 45g	38g per day for Men 19-50 years
Protein	167% 93g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Boiled Cranberry Beans	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	NA	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53% 0.69mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.15mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48% 2.4mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62.3% 0.81mg	71.5% 0.93mg	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	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	0% 0mg	789% 710mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Oranges with Peel	Recommended Dietary Allowance
Calcium	50% 500mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	257% 2.3mg	63.3% 0.57mg	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	100% 8mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	NA	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	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	114% 3870mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	104% 11.4mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	17.5% 647g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cranberry Beans VS Oranges with Peel per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Cranberry Beans versus 1 kg of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Boiled Cranberry Beans has 2.1 times more Vitamin B1, 1.4 times more Vitamin B2 and 6.9 times more Vitamin B9 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 1.4 times more Vitamin B5 and more Vitamin C than Boiled Cranberry Beans.
• Both Boiled Cranberry Beans and Oranges with Peel provide similar amounts of Vitamin B3 and Vitamin B6 per one kilogram.
• 1 kilogram of Boiled Cranberry Beans have insufficient amounts of Vitamin C
• Both Boiled Cranberry Beans as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in one kilogram.

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

• 1 kilogram of Boiled Cranberry Beans has 4.1 times more Copper, 2.6 times more Iron, 3.6 times more Magnesium, 6.1 times more Phosphorus, 2 times more Potassium, 1.9 times more Selenium and 10.4 times more Zinc than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 1.4 times more Calcium and 1.3 times more Water than Boiled Cranberry Beans.
• 1 kilogram of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Cranberry Beans has 2.2 times more Energy, 5.7 times more Omega 3, 1.6 times more Carbohydrate, 1.9 times more Fiber and 7.2 times more Protein than Oranges with Peel .
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3
• Both Boiled Cranberry Beans as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in one kilogram.