Comparing Nutrients in 100 calories Navel OrangesVS Cranberry Beans

Weight per 100 calories

Navel Oranges

204g

Cranberry Beans

30g

Raw Cranberry Beans have 6.8 times more energy per unit of mass than Raw Navel Oranges, which is high in comparison to other foods. Navel Oranges having low energy density.

Which food has more nutrients per 100 calories - Navel Oranges or Cranberry Beans?

Macros Ratio

Protein Fat Carbs

Navel Oranges

91%

Cranberry Beans

27%

70%

100 kcal ▼

Macro Nutrients

Navel Orangesvs Cranberry Beans

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.32%0.31g

Fat

0.38%0.37g

0.31 gvs0.37 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.11%0.035g

Saturated Fat

0.29%0.094g

0.035 gvs0.094 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.15%0.018g

Omega 3

4.48%0.072g

0.018 gvs0.072 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.28%0.047g

Omega 6

0.5%0.086g

0.047 gvs0.086 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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19.7%25.6g

Carbohydrate

13.8%18g

25.6 gvs18 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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24%17.3g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

17.3 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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6.33%4.6g

Fructose

≤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]

4.6 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%4.02g

Glucose

4.02 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%8.73g

Sucrose

8.73 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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12%4.5g

Fiber

19.4%7.37g

4.5 gvs7.37 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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3.3%1.86g

Protein

12.3%6.87g

1.86 gvs6.87 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

Navel Orangesvs Cranberry Beans

2.72%24.5μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

24.5 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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11.6%0.14mg

Vitamin B1

18.6%0.22mg

Thiamine

0.14 mgvs0.22 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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8%0.1mg

Vitamin B2

4.9%0.064mg

Riboflavin

0.1 mgvs0.064 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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5.42%0.87mg

Vitamin B3

2.7%0.43mg

Niacin, nicotinic acid, niacinamide

0.87 mgvs0.43 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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10.7%0.53mg

Vitamin B5

4.47%0.22mg

Pantothenic acid

0.53 mgvs0.22 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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12.4%0.16mg

Vitamin B6

7.1%0.092mg

Pyridoxine

0.16 mgvs0.092 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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17.3%69.4μg

Vitamin B9

45%180μg

Folates and Folic Acid

69.4 μgvs180 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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134%121mg

Vitamin C

0%0mg

Ascorbic acid

121 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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2.04%0.31mg

Vitamin E

Tocopherols and Tocotrienols

0.31 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg

Vitamin K

Phytomenadione or phylloquinone

0 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Navel Orangesvs Cranberry Beans

8.78%87.8mg

Calcium

3.8%38mg

87.8 mgvs38 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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8.84%0.08mg

Copper

26.3%0.24mg

0.08 mgvs0.24 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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3.3%0.27mg

Iron

18.7%1.5mg

0.27 mgvs1.5 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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5.34%22.4mg

Magnesium

11%46.6mg

22.4 mgvs46.6 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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2.57%0.059mg

Manganese

12%0.27mg

0.059 mgvs0.27 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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6.7%47mg

Phosphorus

16%111mg

47 mgvs111 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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9.96%339mg

Potassium

11.7%398mg

339 mgvs398 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0%0μg

Selenium

6.9%3.8μg

0 μgvs3.8 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.14%2.04mg

Sodium

0.12%1.8mg

2.04 mgvs1.8 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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1.5%0.16mg

Zinc

9.85%1.1mg

0.16 mgvs1.1 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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4.74%175g

Water

0.1%3.7g

175 gvs3.7 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Navel Oranges vs Cranberry Beans:

Raw Navel Oranges have more Vitamin A, 1.6 times more Vitamin B2, 2 times more Vitamin B3, 2.4 times more Vitamin B5, 1.7 times more Vitamin B6 and more Vitamin C than Raw Cranberry Beans.
While Raw Cranberry Beans contain 1.6 times more Vitamin B1 and 2.6 times more Vitamin B9 than Raw Navel Oranges.
Both Raw Navel Oranges as well as Raw Cranberry Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Navel Oranges vs Cranberry Beans:

Raw Navel Oranges have 2.3 times more Calcium and 47.4 times more Water than Raw Cranberry Beans.
While Raw Cranberry Beans contain 3 times more Copper, 5.6 times more Iron, 2.1 times more Magnesium, 4.6 times more Manganese, 2.4 times more Phosphorus, more Selenium and 6.6 times more Zinc than Raw Navel Oranges.
Both Raw Navel Oranges and Raw Cranberry Beans have similar amounts of Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Raw Navel Oranges have 1.4 times more Carbohydrate than Raw Cranberry Beans.
While Raw Cranberry Beans contain 3.9 times more Omega 3, 1.6 times more Fiber and 3.7 times more Protein than Raw Navel Oranges.
Both Raw Navel Oranges and Raw Cranberry Beans have similar amounts of Energy per 100 kcal.
Both Raw Navel Oranges as well as Raw Cranberry Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Navel OrangesVS Florida OrangesCranberry BeansVS Florida OrangesNavel OrangesVS Boiled Cranberry BeansCranberry BeansVS Boiled Cranberry Beans

Compare Foods

Comparing Nutrients in 100 calories Navel OrangesVS Cranberry Beans

Weight per 100 calories

Which food has more nutrients per 100 calories - Navel Oranges or Cranberry Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: