Comparing Nutrients in 7 ounces Florida Oranges VS Canned Cranberry Beans

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Canned Cranberry Beans	26%	3%	71%

Macro Nutrients

	Florida Oranges	Canned Cranberry Beans	Recommended Dietary Allowance
Energy	3.15% 91kcal	5.68% 165kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	6.82% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	23% 30g	130g per day for Men 19-50 years
Sugars	25% 18g	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	12.5% 4.76g	33% 12.5g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Canned Cranberry Beans	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	6.45% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	5.95% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	6.25% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	5.7% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	8.4% 0.11mg	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	8.43% 33.7μg	38.2% 153μg	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	99% 89.3mg	1.76% 1.6mg	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	2.4% 0.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Canned Cranberry Beans	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	31.3% 0.28mg	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	2.23% 0.18mg	38.4% 3.08mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	2.07% 0.048mg	17.3% 0.4mg	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	3.4% 24mg	24.4% 171mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	15% 516mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	11% 6.15μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	44% 659mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	15% 1.67mg	11mg per day for Men 19-50 years
Water	4.67% 173g	4.16% 154g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Canned Cranberry Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Florida Oranges versus 7 oz of Canned Cranberry Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Florida Oranges vs Canned Cranberry Beans:

• 7 ounces of Florida Oranges have 2.6 times more Vitamin B1, 1.7 times more Vitamin B5 and 56.3 times more Vitamin C than Canned Cranberry Beans.
• While 7 oz of Canned Cranberry Beans contain 1.3 times more Vitamin B3 and 4.5 times more Vitamin B9 than Raw Florida Oranges.
• Both Florida Oranges and Canned Cranberry Beans provide similar amounts of Vitamin B2 and Vitamin B6 per seven ounces.
• 7 ounces of Canned Cranberry Beans have insufficient amounts of Vitamin C
• Both Raw Florida Oranges as well as Canned Cranberry Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Florida Oranges vs Canned Cranberry Beans:

• 7 ounces of Florida Oranges have 1.3 times more Calcium than Canned Cranberry Beans.
• While 7 oz of Canned Cranberry Beans contain 3.6 times more Copper, 17.2 times more Iron, 3.2 times more Magnesium, 8.3 times more Manganese, 7.2 times more Phosphorus, 1.5 times more Potassium, 6.2 times more Selenium, more Sodium and 10.5 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Canned Cranberry Beans contain similar levels of Water per seven ounces.
• 7 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Canned Cranberry Beans contain 1.8 times more Energy, 5 times more Omega 3, 1.3 times more Carbohydrate, 2.6 times more Fiber and 7.9 times more Protein than Raw Florida Oranges.
• 7 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Florida Oranges as well as Canned Cranberry Beans provide inadequate amounts of Omega 6 in seven ounces.