Comparing Nutrients in 14 ounces Canned Green Snap Beans VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Canned Green Snap Beans	17%	15%	68%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Canned Green Snap Beans	Fresh Orange juice	Recommended Dietary Allowance
Energy	2.87% 83.3kcal	6.16% 179kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	32.5% 0.52g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	0.68% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.8% 16.6g	31.8% 41.3g	130g per day for Men 19-50 years
Sugars	7.9% 5.7g	46% 33.3g	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	3.4% 2.46g	11.6% 8.4g	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	% 2.5g	% 7.2g	g per day for Men 19-50 years
Sucrose	% 0.71g	% 16.4g	g per day for Men 19-50 years
Fiber	20% 7.54g	2.1% 0.79g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Canned Green Snap Beans	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	7.94% 71.4μg	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.3% 0.064mg	29.8% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.79mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	12.2% 0.16mg	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	24% 95μg	29.8% 119μg	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	220% 198mg	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	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	129% 154μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Snap Beans	Fresh Orange juice	Recommended Dietary Allowance
Calcium	14.7% 147mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	19.4% 0.17mg	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	44% 3.53mg	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	2.4% 0.056mg	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	12.5% 87.3mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	23.3% 794mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	71% 1064mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	10% 371g	9.47% 350g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Green Snap Beans VS Fresh Orange juice per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Green Snap Beans versus 14 oz of Fresh Orange juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Green Snap Beans vs Fresh Orange juice:

• 14 ounces of Canned Green Snap Beans have 1.8 times more Vitamin A, 1.5 times more Vitamin B2 and 389 times more Vitamin K than Fresh Orange juice.
• While 14 oz of Raw Orange juice contain 5.6 times more Vitamin B1, 1.9 times more Vitamin B3, 1.3 times more Vitamin B6 and 17.9 times more Vitamin C than Canned Green Snap Beans, Solids with Salt.
• Both Canned Green Snap Beans and Fresh Orange juice provide similar amounts of Vitamin B5 and Vitamin B9 per 14 ounces.
• 14 ounces of Canned Green Snap Beans have insufficient amounts of Vitamin B1 and Vitamin B3
• 14 ounces of Fresh Orange juice have insufficient amounts of Vitamin A and Vitamin K
• Both Canned Green Snap Beans, Solids with Salt as well as Raw Orange juice have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Canned Green Snap Beans vs Fresh Orange juice:

• 14 ounces of Canned Green Snap Beans have 3.4 times more Calcium, 4.5 times more Iron, 12.5 times more Manganese, 1.3 times more Phosphorus and 268 times more Sodium than Fresh Orange juice.
• While 14 oz of Raw Orange juice contain 2.1 times more Potassium than Canned Green Snap Beans, Solids with Salt.
• Both Canned Green Snap Beans and Fresh Orange juice contain similar levels of Copper, Magnesium and Water per 14 ounces.
• 14 ounces of Fresh Orange juice lack sufficient amounts of Calcium and Manganese
• Both Canned Green Snap Beans, Solids with Salt as well as Raw Orange juice lack sufficient amounts of Selenium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Green Snap Beans have 11.9 times more Omega 3 and 9.5 times more Fiber than Fresh Orange juice.
• While 14 oz of Raw Orange juice contain 2.5 times more Carbohydrate, 5.8 times more Sugars and 3.4 times more Fructose than Canned Green Snap Beans, Solids with Salt.
• 14 ounces of Fresh Orange juice provide inadequate amounts of Omega 3 and Fiber
• Both Canned Green Snap Beans, Solids with Salt as well as Raw Orange juice provide inadequate amounts of Energy, Omega 6 and Protein in 14 ounces.