Comparing Nutrients in 100 grams Oranges with Peel VS Canned Cranberry Beans

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Canned Cranberry Beans	26%	3%	71%

Macro Nutrients

	Oranges with Peel	Canned Cranberry Beans	Recommended Dietary Allowance
Energy	2.17% 63kcal	2.86% 83kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.23% 0.072g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	3.44% 0.055g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.39% 0.066g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.5g	11.6% 15g	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	12% 4.5g	16.6% 6.3g	38g per day for Men 19-50 years
Protein	2.32% 1.3g	9.9% 5.54g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Canned Cranberry Beans	Recommended Dietary Allowance
Vitamin A	1.44% 13μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	3.25% 0.039mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	3% 0.039mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.13% 0.5mg	3.15% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.6% 0.33mg	2.88% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.15% 0.093mg	4.23% 0.055mg	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	7.5% 30μg	19.3% 77μg	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	79% 71mg	0.89% 0.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Oranges with Peel	Canned Cranberry Beans	Recommended Dietary Allowance
Calcium	7% 70mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	6.33% 0.057mg	15.8% 0.14mg	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	10% 0.8mg	19.4% 1.55mg	8mg per day for Men 19-50 years
Magnesium	3.33% 14mg	7.6% 32mg	420mg per day for Men 19-50 years
Manganese	NA	8.7% 0.2mg	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	3.14% 22mg	12.3% 86mg	700mg per day for Men 19-50 years
Potassium	5.76% 196mg	7.65% 260mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	5.64% 3.1μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	22% 332mg	1500mg per day for Men 19-50 years
Zinc	1% 0.11mg	7.64% 0.84mg	11mg per day for Men 19-50 years
Water	2.22% 82.3g	2.1% 77.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Canned Cranberry Beans per 100 g

Compare the macro and micronutrient content in 100 g of Oranges with Peel versus 100 g of Canned Cranberry Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Oranges with Peel vs Canned Cranberry Beans:

• 100 grams of Oranges with Peel have 2.6 times more Vitamin B1, 1.3 times more Vitamin B2, 2.3 times more Vitamin B5, 1.7 times more Vitamin B6 and 88.8 times more Vitamin C than Canned Cranberry Beans.
• While 100 g of Canned Cranberry Beans contain 2.6 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Canned Cranberry Beans provide similar amounts of Vitamin B3 per 100 grams.
• 100 grams of Canned Cranberry Beans have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Canned Cranberry Beans have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Oranges with Peel vs Canned Cranberry Beans:

• 100 grams of Oranges with Peel have 2.1 times more Calcium than Canned Cranberry Beans.
• While 100 g of Canned Cranberry Beans contain 2.5 times more Copper, 1.9 times more Iron, 2.3 times more Magnesium, 3.9 times more Phosphorus, 1.3 times more Potassium, 4.4 times more Selenium, 166 times more Sodium and 7.6 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Canned Cranberry Beans contain similar levels of Water per 100 grams.
• 100 grams of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 g of Canned Cranberry Beans contain 1.3 times more Energy, 3.4 times more Omega 3, 1.4 times more Fiber and 4.3 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Canned Cranberry Beans offer comparable quantities of Carbohydrate per 100 grams.
• 100 grams of Oranges with Peel provide inadequate amounts of Omega 3
• Both Raw Oranges with Peel as well as Canned Cranberry Beans provide inadequate amounts of Omega 6 in 100 grams.