Comparing Nutrients in 500 calories Boiled Cranberry Beans VS Oranges

Weight per 500 calories

• Boiled Cranberry Beans: 368g
• Oranges: 1064g

Boiled Cranberry Beans have 2.9 times more energy per 100g than Oranges. It has average energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 500 calories - Boiled Cranberry Beans or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Boiled Cranberry Beans	27%	3%	70%
Oranges	7%	2%	91%

Macro Nutrients

	Boiled Cranberry Beans	Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.74% 1.7g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	1.37% 0.44g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	4.65% 0.074g	1.6g per day for Men 19-50 years
Omega 6	2.34% 0.4g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 90g	96% 125g	130g per day for Men 19-50 years
Sugars	NA	137% 99g	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	83.2% 31.6g	67% 25.5g	38g per day for Men 19-50 years
Protein	61.3% 34.3g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Boiled Cranberry Beans	Oranges	Recommended Dietary Allowance
Vitamin A	NA	13% 117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64.3% 0.77mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.5% 0.25mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.6% 0.88mg	53% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	49% 0.64mg	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	190% 761μg	79.8% 319μg	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	629% 566mg	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	12.8% 1.9mg	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

	Boiled Cranberry Beans	Oranges	Recommended Dietary Allowance
Calcium	18.4% 184mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	53% 0.48mg	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	96% 7.7mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	43.8% 184mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	59% 1.36mg	11.6% 0.27mg	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	71% 496mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	42% 1423mg	56.6% 1926mg	3400mg per day for Men 19-50 years
Selenium	8.7% 4.78μg	9.67% 5.3μg	55μg per day for Men 19-50 years
Sodium	0.25% 3.68mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	38% 4.2mg	6.77% 0.74mg	11mg per day for Men 19-50 years
Water	6.42% 238g	25% 923g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Cranberry Beans vs Oranges:

• Boiled Cranberry Beans have 2.4 times more Vitamin B9 than Raw Oranges.
• While Raw Oranges contain 1.7 times more Vitamin B2, 1.6 times more Vitamin B3, 3 times more Vitamin B5, 2.1 times more Vitamin B6 and more Vitamin C than Boiled Cranberry Beans.
• Both Boiled Cranberry Beans and Raw Oranges have similar amounts of Vitamin B1 per 500 kcal.
• Both Boiled Cranberry Beans as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Cranberry Beans vs Oranges:

• Boiled Cranberry Beans have 1.8 times more Copper, 7.2 times more Iron, 1.7 times more Magnesium, 5.1 times more Manganese, 3.3 times more Phosphorus and 5.6 times more Zinc than Raw Oranges.
• While Raw Oranges contain 2.3 times more Calcium, 1.4 times more Potassium and 3.9 times more Water than Boiled Cranberry Beans.
• Both Boiled Cranberry Beans and Raw Oranges have similar amounts of Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled Cranberry Beans have 4.5 times more Omega 3, 1.2 times more Fiber and 3.4 times more Protein than Raw Oranges.
• While Raw Oranges contain 1.4 times more Carbohydrate than Boiled Cranberry Beans.
• Both Boiled Cranberry Beans and Raw Oranges have similar amounts of Energy per 500 kcal.
• Both Boiled Cranberry Beans as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.