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

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Canned Green Snap Beans	17%	15%	68%

Macro Nutrients

	Navel 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	0.61% 0.6g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	32.5% 0.52g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	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	38.3% 49.8g	12.8% 16.6g	130g per day for Men 19-50 years
Sugars	46.5% 33.7g	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	12.3% 8.93g	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	% 7.8g	% 2.5g	g per day for Men 19-50 years
Sucrose	% 17g	% 0.71g	g per day for Men 19-50 years
Fiber	23% 8.73g	20% 7.54g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	7.44% 4.17g	56g per day for Men 19-50 years

Vitamins

	Navel 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	22.5% 0.27mg	5.3% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	5.1% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	16% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	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	33.7% 135μg	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	261% 235mg	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	3.97% 0.6mg	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

	Navel Oranges	Canned Green Snap Beans	Recommended Dietary Allowance
Calcium	17% 171mg	14.7% 147mg	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	6.45% 0.52mg	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	5% 0.12mg	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	13% 91mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	11.2% 381mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	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	2.9% 0.32mg	6.86% 0.75mg	11mg per day for Men 19-50 years
Water	9.22% 341g	10% 371g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Canned Green Snap Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Navel Oranges 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 Navel Oranges vs Canned Green Snap Beans:

• 14 ounces of Navel Oranges have 4.3 times more Vitamin B1, 2.1 times more Vitamin B3, 1.3 times more Vitamin B5, 2.6 times more Vitamin B6, 1.4 times more Vitamin B9 and 21.1 times more Vitamin C than Canned Green Snap Beans.
• While 14 oz of Canned Green Snap Beans, Solids with Salt contain 1.5 times more Vitamin A and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Canned Green Snap Beans provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Navel Oranges 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 Navel Oranges 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 Navel Oranges vs Canned Green Snap Beans:

• 14 ounces of Navel Oranges have 1.7 times more Potassium than Canned Green Snap Beans.
• While 14 oz of Canned Green Snap Beans, Solids with Salt contain 6.8 times more Iron, 6 times more Manganese and 268 times more Sodium than Raw Navel Oranges.
• Both Navel Oranges and Canned Green Snap Beans contain similar levels of Calcium, Copper, Magnesium, Phosphorus and Water per 14 ounces.
• 14 ounces of Navel Oranges lack sufficient amounts of Iron and Manganese
• Both Raw Navel Oranges 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 Navel Oranges have 3 times more Carbohydrate, 5.9 times more Sugars and 3.6 times more Fructose than Canned Green Snap Beans.
• While 14 oz of Canned Green Snap Beans, Solids with Salt contain 14.6 times more Omega 3 than Raw Navel Oranges.
• Both Navel Oranges and Canned Green Snap Beans offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Navel Oranges provide inadequate amounts of Omega 3
• Both Raw Navel Oranges as well as Canned Green Snap Beans, Solids with Salt provide inadequate amounts of Energy, Omega 6 and Protein in 14 ounces.