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

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Canned Green Snap Beans	17%	15%	68%

Macro Nutrients

	Valencia Oranges	Canned Green Snap Beans	Recommended Dietary Allowance
Energy	6.7% 194kcal	2.87% 83.3kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	32.5% 0.52g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	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	36.3% 47g	12.8% 16.6g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 2.5g	g per day for Men 19-50 years
Sucrose	NA	% 0.71g	g per day for Men 19-50 years
Fiber	26% 9.92g	20% 7.54g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	7.44% 4.17g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Canned Green Snap Beans	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	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	6.8% 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	19.2% 0.25mg	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	38.7% 155μg	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	214% 192mg	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	NA	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	129% 154μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Canned Green Snap Beans	Recommended Dietary Allowance
Calcium	16% 159mg	14.7% 147mg	1000mg per day for Men 19-50 years
Copper	16.3% 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	4.47% 0.36mg	44% 3.53mg	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	3.97% 0.091mg	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	21% 710mg	11.2% 381mg	3400mg per day for Men 19-50 years
Selenium	NA	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	71% 1064mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	6.86% 0.75mg	11mg per day for Men 19-50 years
Water	9.26% 343g	10% 371g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges have 5.4 times more Vitamin B1, 1.3 times more Vitamin B3, 1.3 times more Vitamin B5, 2.1 times more Vitamin B6, 1.6 times more Vitamin B9 and 17.3 times more Vitamin C than Canned Green Snap Beans, Solids with Salt.
• While Canned Green Snap Beans, Solids with Salt contain 1.5 times more Vitamin A than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Canned Green Snap Beans, Solids with Salt have similar amounts of Vitamin B2 per 14 oz.
• Both Raw Valencia Oranges as well as Canned Green Snap Beans, Solids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Raw Valencia Oranges have 1.9 times more Potassium than Canned Green Snap Beans, Solids with Salt.
• While Canned Green Snap Beans, Solids with Salt contain 9.9 times more Iron, 1.3 times more Magnesium, 7.6 times more Manganese, 1.3 times more Phosphorus, more Sodium and 3.2 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Canned Green Snap Beans, Solids with Salt have similar amounts of Calcium, Copper and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Valencia Oranges have 2.3 times more Energy, 2.8 times more Carbohydrate and 1.3 times more Fiber than Canned Green Snap Beans, Solids with Salt.
• While Canned Green Snap Beans, Solids with Salt contain 8.2 times more Omega 3 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Canned Green Snap Beans, Solids with Salt have similar amounts of Protein per 14 oz.
• Both Raw Valencia Oranges as well as Canned Green Snap Beans, Solids with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.