Comparing Nutrients in 100 calories Valencia Oranges VS Canned Yellow Snap Beans with Liquids

Weight per 100 calories

• Valencia Oranges: 204g
• Canned Yellow Snap Beans with Liquids: 667g

Valencia Oranges have 3.3 times more energy per 100g than Canned Yellow Snap Beans with Liquids. It has low energy density when compared to other foods. Canned Yellow Snap Beans Solids and Liquids having very low energy density.

Discover which food has more nutrients per 100 calories - Valencia Oranges or Canned Yellow Snap Beans with Liquids?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Canned Yellow Snap Beans with Liquids	18%	5%	77%

Macro Nutrients

	Valencia Oranges	Canned Yellow Snap Beans with Liquids	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.63% 0.61g	0.69% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	2.04% 0.033g	13.3% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.09g	0.78% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	18% 23.3g	130g per day for Men 19-50 years
Sugars	NA	5.7% 4.13g	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	13.4% 5.1g	26.3% 10g	38g per day for Men 19-50 years
Protein	3.8% 2.12g	9.52% 5.33g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Canned Yellow Snap Beans with Liquids	Recommended Dietary Allowance
Vitamin A	2.72% 24.5μg	2.96% 26.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.8% 0.18mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.28% 0.082mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	8.33% 1.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.9% 0.13mg	15.4% 0.2mg	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	20% 79.6μg	30% 120μg	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	110% 99mg	29.6% 26.7mg	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	10.2% 1.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	173% 208μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Canned Yellow Snap Beans with Liquids	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	8.4% 0.076mg	52% 0.47mg	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	2.3% 0.18mg	75% 6mg	8mg per day for Men 19-50 years
Magnesium	4.86% 20.4mg	20.6% 86.7mg	420mg per day for Men 19-50 years
Manganese	2.04% 0.047mg	97% 2.23mg	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	4.96% 34.7mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	19.2% 653mg	3400mg per day for Men 19-50 years
Selenium	NA	2.42% 1.33μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	6.22% 93mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	12% 1.33mg	11mg per day for Men 19-50 years
Water	4.76% 176g	17% 631g	3700g per day for Men 19-50 years

Valencia Oranges VS Canned Yellow Snap Beans With Liquids Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Valencia Oranges or Canned Yellow Snap Beans with Liquids?

Lets compare vitamin content per 100 calories of Valencia Oranges vs Canned Yellow Snap Beans with Liquids:

• 100 calories of Valencia Oranges have 3.7 times more Vitamin C than Canned Yellow Snap Beans with Liquids.
• While 100 kcal of Canned Yellow Snap Beans Solids and Liquids contain 4.2 times more Vitamin B2, 2.4 times more Vitamin B3, 1.4 times more Vitamin B5, 1.6 times more Vitamin B6 and 1.5 times more Vitamin B9 than Raw Valencia Oranges.
• Both Valencia Oranges and Canned Yellow Snap Beans with Liquids provide similar amounts of Vitamin A and Vitamin B1 per 100 calories.
• Both Raw Valencia Oranges as well as Canned Yellow Snap Beans Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Valencia Oranges vs Canned Yellow Snap Beans with Liquids:

• 100 kcal of Canned Yellow Snap Beans Solids and Liquids contain 2 times more Calcium, 6.2 times more Copper, 32.7 times more Iron, 4.2 times more Magnesium, 47.6 times more Manganese, 3.7 times more Phosphorus, 1.8 times more Potassium, more Sodium, 10.9 times more Zinc and 3.6 times more Water than Raw Valencia Oranges.
• 100 calories of Valencia Oranges lack sufficient amounts of Zinc

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Canned Yellow Snap Beans Solids and Liquids contain 6.5 times more Omega 3, 2 times more Fiber and 2.5 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Canned Yellow Snap Beans with Liquids offer comparable quantities of Energy and Carbohydrate per 100 calories.
• Both Raw Valencia Oranges as well as Canned Yellow Snap Beans Solids and Liquids provide inadequate amounts of Omega 6 in 100 calories.