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

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Canned Green Snap Beans with Liquids	18%	5%	77%

Macro Nutrients

	Florida Oranges	Canned Green Snap Beans with Liquids	Recommended Dietary Allowance
Energy	6.3% 183kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	0.29% 0.091g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.2% 46g	10.7% 14g	130g per day for Men 19-50 years
Sugars	50% 36.3g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	25% 9.53g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	5.67% 3.18g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Canned Green Snap Beans with Liquids	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	7.06% 63.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	8.4% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.6% 0.2mg	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	17% 67.5μg	18% 71.4μg	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	198% 179mg	15% 13.5mg	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	3.7% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Canned Green Snap Beans with Liquids	Recommended Dietary Allowance
Calcium	17% 171mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	31% 0.28mg	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	44.7% 3.57mg	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	4.14% 0.095mg	58% 1.33mg	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	6.8% 47.6mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	19.7% 671mg	10.7% 365mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	9.35% 346g	10% 376g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Canned Green Snap Beans with Liquids per 14 oz

Compare the macro and micronutrient content in 14 oz of Florida Oranges versus 14 oz of Canned Green Snap Beans with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Florida Oranges have 4 times more Vitamin B1, 2 times more Vitamin B3, 2.4 times more Vitamin B5, 1.7 times more Vitamin B6 and 13.2 times more Vitamin C than Canned Green Snap Beans with Liquids.
• While 14 oz of Canned Green Snap Beans Solids and Liquids contain 1.3 times more Vitamin B2 than Raw Florida Oranges.
• Both Florida Oranges and Canned Green Snap Beans with Liquids provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Canned Green Snap Beans with Liquids have insufficient amounts of Vitamin B3
• Both Raw Florida Oranges as well as Canned Green Snap Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 ounces.

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

• 14 ounces of Florida Oranges have 1.8 times more Calcium and 1.8 times more Potassium than Canned Green Snap Beans with Liquids.
• While 14 oz of Canned Green Snap Beans Solids and Liquids contain 1.8 times more Copper, 10 times more Iron, 1.3 times more Magnesium, 14 times more Manganese and 1.6 times more Phosphorus than Raw Florida Oranges.
• Both Florida Oranges and Canned Green Snap Beans with Liquids contain similar levels of Water per 14 ounces.
• 14 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese and Phosphorus
• Both Raw Florida Oranges as well as Canned Green Snap Beans Solids and Liquids lack sufficient amounts of Selenium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Florida Oranges have 3.3 times more Carbohydrate and 1.6 times more Fiber than Canned Green Snap Beans with Liquids.
• While 14 oz of Canned Green Snap Beans Solids and Liquids contain 2.9 times more Omega 3 than Raw Florida Oranges.
• 14 ounces of Florida Oranges provide inadequate amounts of Omega 3
• Both Raw Florida Oranges as well as Canned Green Snap Beans Solids and Liquids provide inadequate amounts of Energy, Omega 6 and Protein in 14 ounces.