Comparing Nutrients in 14 ounces Oranges VS Canned Green Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Canned Green Snap Beans	17%	16%	67%

Macro Nutrients

	Oranges	Canned Green Snap Beans	Recommended Dietary Allowance
Energy	6.43% 187kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	1.28% 0.41g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	36% 0.58g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	2.08% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.6g	13% 17g	130g per day for Men 19-50 years
Sugars	51% 37g	4.27% 3.1g	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	1.8% 1.3g	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	% 1.15g	g per day for Men 19-50 years
Sucrose	NA	% 0.64g	g per day for Men 19-50 years
Fiber	25% 9.53g	20% 7.54g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	7.94% 4.45g	56g per day for Men 19-50 years

Vitamins

	Oranges	Canned Green Snap Beans	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	7.94% 71.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	5.3% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	5.1% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	16% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	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	27.8% 111μg	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	235% 211mg	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	4.76% 0.71mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	129% 154μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Canned Green Snap Beans	Recommended Dietary Allowance
Calcium	16% 159mg	15% 151mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	15% 0.13mg	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	4.96% 0.4mg	52.6% 4.2mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	28% 0.65mg	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	7.94% 55.6mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	11.2% 381mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	9.3% 344g	10% 371g	3700g per day for Men 19-50 years

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

• Raw Oranges have 5.4 times more Vitamin B1, 1.4 times more Vitamin B3, 1.3 times more Vitamin B5, 2 times more Vitamin B6, 19 times more Vitamin C and 6 times more Vitamin E than Drained Solids of Canned Green Snap Beans without Salt .
• While Drained Solids of Canned Green Snap Beans without Salt contain 1.6 times more Vitamin A and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Drained Solids of Canned Green Snap Beans without Salt have similar amounts of Vitamin B2 and Vitamin B9 per 14 oz.
• Both Raw Oranges as well as Drained Solids of Canned Green Snap Beans without Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Raw Oranges have 1.3 times more Copper and 1.9 times more Potassium than Drained Solids of Canned Green Snap Beans without Salt .
• While Drained Solids of Canned Green Snap Beans without Salt contain 10.6 times more Iron, 1.3 times more Magnesium, 6.5 times more Manganese, 1.4 times more Phosphorus and 2.9 times more Zinc than Raw Oranges.
• Both Raw Oranges and Drained Solids of Canned Green Snap Beans without Salt have similar amounts of Calcium and Water per 14 oz.
• Both Raw Oranges as well as Drained Solids of Canned Green Snap Beans without Salt have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Oranges have 2.1 times more Energy, 2.7 times more Carbohydrate, 12 times more Sugars and 1.3 times more Fiber than Drained Solids of Canned Green Snap Beans without Salt .
• While Drained Solids of Canned Green Snap Beans without Salt contain 20.7 times more Omega 3 than Raw Oranges.
• Both Raw Oranges and Drained Solids of Canned Green Snap Beans without Salt have similar amounts of Protein per 14 oz.
• Both Raw Oranges as well as Drained Solids of Canned Green Snap Beans without Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.