Comparing Nutrients in 5 ounces Valencia Oranges VS Canned Cranberry Beans

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Canned Cranberry Beans	26%	3%	71%

Macro Nutrients

	Valencia Oranges	Canned Cranberry Beans	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	4.06% 118kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	4.87% 0.078g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	0.55% 0.094g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	16.5% 21.4g	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	9.33% 3.54g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	14% 7.85g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Canned Cranberry Beans	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	4.6% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	4.25% 0.055mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	4.47% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	4.1% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	6% 0.078mg	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	14% 55.3μg	27.3% 109μg	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	76.4% 68.7mg	1.26% 1.13mg	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

	Valencia Oranges	Canned Cranberry Beans	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	22.4% 0.2mg	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	1.6% 0.13mg	27.5% 2.2mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	12.3% 0.28mg	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	3.44% 24mg	17.4% 122mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	11% 369mg	3400mg per day for Men 19-50 years
Selenium	NA	8% 4.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	31.4% 471mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	3.3% 122g	2.97% 110g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Valencia Oranges vs Canned Cranberry Beans:

• Raw Valencia Oranges have more Vitamin A, 2.2 times more Vitamin B1, 1.7 times more Vitamin B5 and 60.6 times more Vitamin C than Canned Cranberry Beans.
• While Canned Cranberry Beans contain 1.8 times more Vitamin B3 and 2 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Canned Cranberry Beans have similar amounts of Vitamin B2 and Vitamin B6 per 5 oz.
• Both Raw Valencia Oranges as well as Canned Cranberry Beans have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Valencia Oranges vs Canned Cranberry Beans:

• Canned Cranberry Beans contain 3.8 times more Copper, 17.2 times more Iron, 3.2 times more Magnesium, 8.7 times more Manganese, 5.1 times more Phosphorus, 1.5 times more Potassium, more Sodium and 14 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Canned Cranberry Beans have similar amounts of Calcium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Canned Cranberry Beans contain 1.7 times more Energy, 3.4 times more Omega 3, 1.3 times more Carbohydrate, 2.5 times more Fiber and 5.3 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Canned Cranberry Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.