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

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Canned Yellow Snap Beans with Liquids and Salt	18%	5%	77%

Macro Nutrients

	Oranges	Canned Yellow Snap Beans with Liquids and Salt	Recommended Dietary Allowance
Energy	16.2% 470kcal	5.17% 150kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	1.18% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	27% 35g	130g per day for Men 19-50 years
Sugars	129% 94g	8.55% 6.2g	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	63% 24g	39.5% 15g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	14.3% 8g	56g per day for Men 19-50 years

Vitamins

	Oranges	Canned Yellow Snap Beans with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	21.2% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	23% 0.3mg	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	75% 300μg	45% 180μg	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	591% 532mg	37.8% 34mg	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	12% 1.8mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	260% 312μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Canned Yellow Snap Beans with Liquids and Salt	Recommended Dietary Allowance
Calcium	40% 400mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	77.8% 0.7mg	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	12.5% 1mg	113% 9mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	146% 3.35mg	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	20% 140mg	27% 190mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	29% 980mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	173% 2590mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	18% 2mg	11mg per day for Men 19-50 years
Water	23.4% 868g	25.6% 947g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Oranges has 3.5 times more Vitamin B1, 2.4 times more Vitamin B5, 2 times more Vitamin B6, 1.7 times more Vitamin B9 and 15.6 times more Vitamin C than Canned Yellow Snap Beans with Liquids and Salt.
• While 1 kg of Canned Yellow Snap Beans Solids and Liquids with Salt contains 1.3 times more Vitamin B2 and more Vitamin K than Raw Oranges.
• 1 kilogram of Oranges have insufficient amounts of Vitamin K
• Both Raw Oranges as well as Canned Yellow Snap Beans Solids and Liquids with Salt have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

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

• 1 kilogram of Oranges has 1.7 times more Calcium and 1.8 times more Potassium than Canned Yellow Snap Beans with Liquids and Salt.
• While 1 kg of Canned Yellow Snap Beans Solids and Liquids with Salt contains 1.6 times more Copper, 9 times more Iron, 1.3 times more Magnesium, 13.4 times more Manganese, 1.4 times more Phosphorus and more Sodium than Raw Oranges.
• Both Oranges and Canned Yellow Snap Beans with Liquids and Salt contain similar levels of Water per one kilogram.
• 1 kilogram of Oranges lack sufficient amounts of Iron and Manganese
• Both Raw Oranges as well as Canned Yellow Snap Beans Solids and Liquids with Salt lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oranges has 3.4 times more Carbohydrate, 15.1 times more Sugars and 1.6 times more Fiber than Canned Yellow Snap Beans with Liquids and Salt.
• While 1 kg of Canned Yellow Snap Beans Solids and Liquids with Salt contains 4.6 times more Omega 3 than Raw Oranges.
• 1 kilogram of Oranges provide inadequate amounts of Omega 3
• Both Raw Oranges as well as Canned Yellow Snap Beans Solids and Liquids with Salt provide inadequate amounts of Energy, Omega 6 and Protein in one kilogram.