Comparing Nutrients in 1 kilogram Canned Green Snap Beans with Liquids and Salt VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Canned Green Snap Beans with Liquids and Salt	16%	9%	75%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Canned Green Snap Beans with Liquids and Salt	Florida Oranges	Recommended Dietary Allowance
Energy	5.17% 150kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	1.75% 1.7g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	34.4% 0.55g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	2.06% 0.35g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.7g	88.8% 115g	130g per day for Men 19-50 years
Sugars	17.2% 12.5g	126% 91g	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	39.5% 15g	63% 24g	38g per day for Men 19-50 years
Protein	13% 7.2g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Canned Green Snap Beans with Liquids and Salt	Florida Oranges	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.2% 1.06mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	39.2% 0.51mg	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	65% 260μg	42.5% 170μg	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	24.4% 22mg	500% 450mg	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	1.33% 0.2mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	242% 290μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Snap Beans with Liquids and Salt	Florida Oranges	Recommended Dietary Allowance
Calcium	29% 290mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	43.3% 0.39mg	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	128% 10mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	89% 2.05mg	10.4% 0.24mg	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	25.7% 180mg	17% 120mg	700mg per day for Men 19-50 years
Potassium	27% 920mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	128% 1920mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	25.7% 951g	23.6% 871g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Green Snap Beans with Liquids and Salt VS Florida Oranges per 1 kg

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

Lets compare vitamin content per 1 kilogram of Canned Green Snap Beans with Liquids and Salt vs Florida Oranges:

• 1 kilogram of Canned Green Snap Beans with Liquids and Salt has 1.5 times more Vitamin B9 and more Vitamin K than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 6.7 times more Vitamin B1, 2 times more Vitamin B2, 2 times more Vitamin B3, 2.4 times more Vitamin B5, 1.7 times more Vitamin B6 and 20.5 times more Vitamin C than Canned Green Snap Beans Solids and Liquids with Salt.
• 1 kilogram of Canned Green Snap Beans with Liquids and Salt have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B3
• 1 kilogram of Florida Oranges have insufficient amounts of Vitamin K
• Both Canned Green Snap Beans Solids and Liquids with Salt as well as Raw Florida Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Canned Green Snap Beans with Liquids and Salt vs Florida Oranges:

• 1 kilogram of Canned Green Snap Beans with Liquids and Salt has 11.3 times more Iron, 1.3 times more Magnesium, 8.5 times more Manganese, 1.5 times more Phosphorus, more Sodium and 4.5 times more Zinc than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 1.5 times more Calcium and 1.8 times more Potassium than Canned Green Snap Beans Solids and Liquids with Salt.
• Both Canned Green Snap Beans with Liquids and Salt and Florida Oranges contain similar levels of Copper and Water per one kilogram.
• 1 kilogram of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• Both Canned Green Snap Beans Solids and Liquids with Salt as well as Raw Florida Oranges lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Green Snap Beans with Liquids and Salt has 5 times more Omega 3 than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 3.5 times more Carbohydrate, 7.3 times more Sugars and 1.6 times more Fiber than Canned Green Snap Beans Solids and Liquids with Salt.
• 1 kilogram of Florida Oranges provide inadequate amounts of Omega 3
• Both Canned Green Snap Beans Solids and Liquids with Salt as well as Raw Florida Oranges provide inadequate amounts of Energy, Omega 6 and Protein in one kilogram.