Comparing Nutrients in 1 kilogram Valencia Oranges VS Canned Green Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Canned Green Snap Beans	17%	16%	67%

Macro Nutrients

	Valencia Oranges	Canned Green Snap Beans	Recommended Dietary Allowance
Energy	17% 490kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	4.74% 4.6g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	3.2% 1.03g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	91% 1.45g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	5.24% 0.89g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	33.2% 43.2g	130g per day for Men 19-50 years
Sugars	NA	10.8% 7.8g	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	4.55% 3.3g	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	% 2.9g	g per day for Men 19-50 years
Sucrose	NA	% 1.6g	g per day for Men 19-50 years
Fiber	65.8% 25g	50% 19g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Canned Green Snap Beans	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	20% 180μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	35.4% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	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	98% 390μg	70% 280μg	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	539% 485mg	31% 28mg	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	NA	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	324% 389μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Canned Green Snap Beans	Recommended Dietary Allowance
Calcium	40% 400mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	37.8% 0.34mg	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	11.3% 0.9mg	133% 10.6mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	71% 1.63mg	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	24.3% 170mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	28.2% 960mg	3400mg per day for Men 19-50 years
Selenium	NA	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	18% 2mg	11mg per day for Men 19-50 years
Water	23.3% 863g	25.2% 934g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Valencia Oranges has 5.4 times more Vitamin B1, 1.3 times more Vitamin B5, 2.1 times more Vitamin B6, 1.4 times more Vitamin B9 and 17.3 times more Vitamin C than Canned Green Snap Beans.
• While 1 kg of Drained Solids of Canned Green Snap Beans without Salt contains 1.5 times more Vitamin A than Raw Valencia Oranges.
• Both Valencia Oranges and Canned Green Snap Beans provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Valencia Oranges have insufficient amounts of Vitamin A
• 1 kilogram of Canned Green Snap Beans have insufficient amounts of Vitamin B1
• Both Raw Valencia Oranges as well as Drained Solids of Canned Green Snap Beans without Salt have insufficient amounts of Vitamin B3, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Valencia Oranges has 1.9 times more Potassium than Canned Green Snap Beans.
• While 1 kg of Drained Solids of Canned Green Snap Beans without Salt contains 11.8 times more Iron, 1.3 times more Magnesium and 7.1 times more Manganese than Raw Valencia Oranges.
• Both Valencia Oranges and Canned Green Snap Beans contain similar levels of Calcium, Copper, Phosphorus and Water per one kilogram.
• 1 kilogram of Valencia Oranges lack sufficient amounts of Iron and Manganese
• Both Raw Valencia Oranges as well as Drained Solids of Canned Green Snap Beans without Salt lack sufficient amounts of Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Valencia Oranges has 2.8 times more Carbohydrate and 1.3 times more Fiber than Canned Green Snap Beans.
• While 1 kg of Drained Solids of Canned Green Snap Beans without Salt contains 9.1 times more Omega 3 than Raw Valencia Oranges.
• 1 kilogram of Valencia Oranges provide inadequate amounts of Omega 3 and Protein
• Both Raw Valencia Oranges as well as Drained Solids of Canned Green Snap Beans without Salt provide inadequate amounts of Energy and Omega 6 in one kilogram.