Comparing Nutrients in 14 ounces Canned Green Snap Beans VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Canned Green Snap Beans	17%	16%	67%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Canned Green Snap Beans	Valencia Oranges	Recommended Dietary Allowance
Energy	3% 87.3kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	1.28% 0.41g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	36% 0.58g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	2.08% 0.35g	1.03% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	36.3% 47g	130g per day for Men 19-50 years
Sugars	4.27% 3.1g	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	1.8% 1.3g	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	% 1.15g	NA	g per day for Men 19-50 years
Sucrose	% 0.64g	NA	g per day for Men 19-50 years
Fiber	20% 7.54g	26% 9.92g	38g per day for Men 19-50 years
Protein	7.94% 4.45g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Canned Green Snap Beans	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	7.94% 71.4μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.3% 0.064mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	6.8% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.79mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	19.2% 0.25mg	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	27.8% 111μg	38.7% 155μg	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	12.3% 11mg	214% 192mg	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	0.79% 0.12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	129% 154μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Snap Beans	Valencia Oranges	Recommended Dietary Allowance
Calcium	15% 151mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	16.3% 0.15mg	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	52.6% 4.2mg	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	28% 0.65mg	3.97% 0.091mg	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	11.3% 79.4mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	NA	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	10% 371g	9.26% 343g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Green Snap Beans vs Valencia Oranges:

• Drained Solids of Canned Green Snap Beans without Salt have 1.5 times more Vitamin A than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 5.4 times more Vitamin B1, 1.3 times more Vitamin B3, 2.1 times more Vitamin B6, 1.4 times more Vitamin B9 and 17.3 times more Vitamin C than Drained Solids of Canned Green Snap Beans without Salt .
• Both Drained Solids of Canned Green Snap Beans without Salt and Raw Valencia Oranges have similar amounts of Vitamin B2 and Vitamin B5 per 14 oz.
• Both Drained Solids of Canned Green Snap Beans without Salt as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Green Snap Beans vs Valencia Oranges:

• Drained Solids of Canned Green Snap Beans without Salt have 11.8 times more Iron, 1.3 times more Magnesium, 7.1 times more Manganese and 3.3 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.9 times more Potassium than Drained Solids of Canned Green Snap Beans without Salt .
• Both Drained Solids of Canned Green Snap Beans without Salt and Raw Valencia Oranges have similar amounts of Calcium, Copper, Phosphorus and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Drained Solids of Canned Green Snap Beans without Salt have 9.1 times more Omega 3 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.2 times more Energy, 2.8 times more Carbohydrate and 1.3 times more Fiber than Drained Solids of Canned Green Snap Beans without Salt .
• Both Drained Solids of Canned Green Snap Beans without Salt and Raw Valencia Oranges have similar amounts of Protein per 14 oz.
• Both Drained Solids of Canned Green Snap Beans without Salt as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.