Comparing Nutrients in 1 kilogram Canned Green Snap Beans VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Canned Green Snap Beans	17%	15%	68%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Canned Green Snap Beans	Oranges with Peel	Recommended Dietary Allowance
Energy	7.24% 210kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	2.9% 0.93g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	82% 1.3g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32.2% 42g	119% 155g	130g per day for Men 19-50 years
Sugars	20% 14.4g	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	8.55% 6.2g	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	% 6.3g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	50% 19g	118% 45g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Canned Green Snap Beans	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	20% 180μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.4% 0.46mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	71.5% 0.93mg	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	60% 240μg	75% 300μg	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	31% 28mg	789% 710mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2% 0.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	324% 389μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Snap Beans	Oranges with Peel	Recommended Dietary Allowance
Calcium	37% 370mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	63.3% 0.57mg	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	111% 8.9mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	76% 1.75mg	NA	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	31.4% 220mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	28.2% 960mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	179% 2680mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	25.3% 935g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Green Snap Beans VS Oranges with Peel per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Green Snap Beans versus 1 kg of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Green Snap Beans vs Oranges with Peel :

• 1 kilogram of Canned Green Snap Beans has 1.4 times more Vitamin A than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 6.3 times more Vitamin B1, 2.4 times more Vitamin B3, 1.7 times more Vitamin B5, 3.1 times more Vitamin B6 and 25.4 times more Vitamin C than Canned Green Snap Beans, Solids with Salt.
• Both Canned Green Snap Beans and Oranges with Peel provide similar amounts of Vitamin B2 and Vitamin B9 per one kilogram.
• 1 kilogram of Canned Green Snap Beans have insufficient amounts of Vitamin B1 and Vitamin B3
• 1 kilogram of Oranges with Peel have insufficient amounts of Vitamin A
• Both Canned Green Snap Beans, Solids with Salt as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Canned Green Snap Beans vs Oranges with Peel :

• 1 kilogram of Canned Green Snap Beans has 134 times more Sodium than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 1.9 times more Calcium, 1.5 times more Copper and 2 times more Potassium than Canned Green Snap Beans, Solids with Salt.
• Both Canned Green Snap Beans and Oranges with Peel contain similar levels of Iron, Magnesium, Phosphorus and Water per one kilogram.
• Both Canned Green Snap Beans, Solids with Salt as well as Raw Oranges with Peel lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Green Snap Beans has 8.2 times more Omega 3 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 3 times more Energy, 3.7 times more Carbohydrate and 2.4 times more Fiber than Canned Green Snap Beans, Solids with Salt.
• 1 kilogram of Canned Green Snap Beans provide inadequate amounts of Energy and Protein
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3
• Both Canned Green Snap Beans, Solids with Salt as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in one kilogram.