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Comparing Nutrients in 100 calories OrangesVS Cranberry Beans

Weight per 100 calories

Oranges
213g
Cranberry Beans
30g

Raw Cranberry Beans have 7.1 times more energy per unit of mass than Raw Oranges, which is high in comparison to other foods. Oranges having low energy density.

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

Macros Ratio

Protein Fat Carbs

Oranges
7%
2%
91%
Cranberry Beans
27%
3%
70%
100 kcal ▼

Macro Nutrients

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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0.26%0.26g
Fat
0.38%0.37g
0.26 gvs0.37 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.1%0.032g
Saturated Fat
0.29%0.094g
0.032 gvs0.094 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.93%0.015g
Omega 3
4.48%0.072g
0.015 gvs0.072 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.23%0.038g
Omega 6
0.5%0.086g
0.038 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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19.2%25g
Carbohydrate
13.8%18g
25 gvs18 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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27.4%20g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
20 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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

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

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13.4%5.1g
Fiber
19.4%7.37g
5.1 gvs7.37 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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3.57%2g
Protein
12.3%6.87g
2 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

2.6%23.4μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
23.4 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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15.4%0.19mg
Vitamin B1
18.6%0.22mg
Thiamine
0.19 mgvs0.22 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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6.55%0.085mg
Vitamin B2
4.9%0.064mg
Riboflavin
0.085 mgvs0.064 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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3.75%0.6mg
Vitamin B3
2.7%0.43mg
Niacin, nicotinic acid, niacinamide
0.6 mgvs0.43 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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10.6%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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9.8%0.13mg
Vitamin B6
7.1%0.092mg
Pyridoxine
0.13 mgvs0.092 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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16%64μg
Vitamin B9
45%180μg
Folates and Folic Acid
64 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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126%113mg
Vitamin C
0%0mg
Ascorbic acid
113 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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2.55%0.38mg
Vitamin E
NA
Tocopherols and Tocotrienols
0.38 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
NA
Phytomenadione or phylloquinone
0 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

8.5%85mg
Calcium
3.8%38mg
85 mgvs38 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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10.6%0.096mg
Copper
26.3%0.24mg
0.096 mgvs0.24 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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2.66%0.21mg
Iron
18.7%1.5mg
0.21 mgvs1.5 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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5.07%21.3mg
Magnesium
11%46.6mg
21.3 mgvs46.6 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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2.3%0.053mg
Manganese
12%0.27mg
0.053 mgvs0.27 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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4.26%29.8mg
Phosphorus
16%111mg
29.8 mgvs111 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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11.3%385mg
Potassium
11.7%398mg
385 mgvs398 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.93%1.06μg
Selenium
6.9%3.8μg
1.06 μgvs3.8 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0%0mg
Sodium
0.12%1.8mg
0 mgvs1.8 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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1.35%0.15mg
Zinc
9.85%1.1mg
0.15 mgvs1.1 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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5%185g
Water
0.1%3.7g
185 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 Oranges vs Cranberry Beans:
Comparing minerals per 100 calories for Oranges vs Cranberry Beans:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: