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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Fresh Orange juice	Canned Green Snap Beans	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	7.94% 71.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.8% 0.36mg	5.3% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	5.1% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	16% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	9.16% 0.12mg	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	29.8% 119μg	24% 95μg	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	220% 198mg	12.3% 11mg	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	1.06% 0.16mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	129% 154μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

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

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

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

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

• 14 ounces of Fresh Orange juice have 2.1 times more Potassium than Canned Green Snap Beans.
• While 14 oz of Canned Green Snap Beans, Solids with Salt contain 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 Raw Orange juice.
• Both Fresh Orange juice and Canned Green Snap Beans 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 Raw Orange juice as well as Canned Green Snap Beans, Solids with Salt lack sufficient amounts of Selenium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

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