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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

Compare the macro and micronutrient content in 1 kg of Florida Oranges versus 1 kg of Canned Green 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 Florida Oranges vs Canned Green Snap Beans with Liquids and Salt:

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

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

• 1 kilogram of Florida Oranges has 1.5 times more Calcium and 1.8 times more Potassium than Canned Green Snap Beans with Liquids and Salt.
• While 1 kg of Canned Green Snap Beans Solids and Liquids with Salt contains 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 Raw Florida Oranges.
• Both Florida Oranges and Canned Green Snap Beans with Liquids and Salt 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 Raw Florida Oranges as well as Canned Green Snap Beans Solids and Liquids with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

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