Comparing Nutrients in 5 ounces 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	6.65% 193kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.67% 0.65g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	0.37% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.7% 34.7g	13% 17g	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	32% 12g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	23.6% 13.2g	2.63% 1.47g	56g per day for Men 19-50 years

Vitamins

	Boiled Cranberry Beans	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	NA	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.52% 0.098mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.56% 0.73mg	2.43% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.8% 0.34mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.83% 0.11mg	6.87% 0.089mg	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	73.4% 293μg	14% 55.3μg	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	76.4% 68.7mg	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	7.1% 71mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	36.4% 0.33mg	5.83% 0.052mg	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	37% 2.96mg	1.6% 0.13mg	8mg per day for Men 19-50 years
Magnesium	17% 71mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	23% 0.52mg	1.4% 0.033mg	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	27.3% 191mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	16% 549mg	7.46% 254mg	3400mg per day for Men 19-50 years
Selenium	3.35% 1.84μg	NA	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	2.48% 92g	3.3% 122g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces 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 5 oz.
• Both Boiled Cranberry Beans as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces 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 5 ounces:

• 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 5 oz.