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

Macros Ratio

	Protein	Fat	Carbs
Canned Green Snap Beans	17%	15%	68%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Canned Green Snap Beans	Florida Oranges	Recommended Dietary Allowance
Energy	2.87% 83.3kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	0.31% 0.099g	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	0.72% 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	35.2% 46g	130g per day for Men 19-50 years
Sugars	7.9% 5.7g	50% 36.3g	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	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 0.71g	NA	g per day for Men 19-50 years
Fiber	20% 7.54g	25% 9.53g	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	Florida Oranges	Recommended Dietary Allowance
Vitamin A	7.94% 71.4μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.3% 0.064mg	33% 0.4mg	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	9.92% 1.6mg	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	15.6% 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	24% 95μg	17% 67.5μg	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	198% 179mg	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	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	129% 154μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Snap Beans	Florida Oranges	Recommended Dietary Allowance
Calcium	14.7% 147mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	17% 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	44% 3.53mg	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	30% 0.69mg	4.14% 0.095mg	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	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	19.7% 671mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	71% 1064mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	10% 371g	9.35% 346g	3700g per day for Men 19-50 years

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

• Canned Green Snap Beans, Solids with Salt have 1.6 times more Vitamin A, 1.4 times more Vitamin B9 and more Vitamin K than Raw Florida Oranges.
• While Raw Florida Oranges contain 6.3 times more Vitamin B1, 1.9 times more Vitamin B3, 1.7 times more Vitamin B6, 16.1 times more Vitamin C and 6 times more Vitamin E than Canned Green Snap Beans, Solids with Salt.
• Both Canned Green Snap Beans, Solids with Salt and Raw Florida Oranges have similar amounts of Vitamin B2 and Vitamin B5 per 14 oz.
• Both Canned Green Snap Beans, Solids with Salt as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Canned Green Snap Beans, Solids with Salt have 9.9 times more Iron, 1.3 times more Magnesium, 7.3 times more Manganese, 1.8 times more Phosphorus, more Sodium and 2.4 times more Zinc than Raw Florida Oranges.
• While Raw Florida Oranges contain 1.8 times more Potassium than Canned Green Snap Beans, Solids with Salt.
• Both Canned Green Snap Beans, Solids with Salt and Raw Florida Oranges have similar amounts of Calcium, Copper and Water per 14 oz.
• Both Canned Green Snap Beans, Solids with Salt as well as Raw Florida Oranges have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned Green Snap Beans, Solids with Salt have 11.9 times more Omega 3 and 1.5 times more Protein than Raw Florida Oranges.
• While Raw Florida Oranges contain 2.2 times more Energy, 2.8 times more Carbohydrate, 6.3 times more Sugars and 1.3 times more Fiber than Canned Green Snap Beans, Solids with Salt.
• Both Canned Green Snap Beans, Solids with Salt as well as Raw Florida Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.