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

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Canned Green Snap Beans	17%	15%	68%

Macro Nutrients

	Navel Oranges	Canned Green Snap Beans	Recommended Dietary Allowance
Energy	17% 490kcal	7.24% 210kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	2.9% 0.93g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	82% 1.3g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	32.2% 42g	130g per day for Men 19-50 years
Sugars	117% 85g	20% 14.4g	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	31% 22.5g	8.55% 6.2g	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	% 19.7g	% 6.3g	g per day for Men 19-50 years
Sucrose	% 42.8g	% 1.8g	g per day for Men 19-50 years
Fiber	58% 22g	50% 19g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Navel 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	56.7% 0.68mg	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	35.4% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	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	85% 340μg	60% 240μg	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	657% 591mg	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	10% 1.5mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	324% 389μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Canned Green Snap Beans	Recommended Dietary Allowance
Calcium	43% 430mg	37% 370mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	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	16.3% 1.3mg	111% 8.9mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	76% 1.75mg	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	33% 230mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	28.2% 960mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	179% 2680mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	23.2% 860g	25.3% 935g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Navel 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 Navel Oranges vs Canned Green Snap Beans:

• 1 kilogram of Navel Oranges has 4.3 times more Vitamin B1, 2.1 times more Vitamin B3, 1.3 times more Vitamin B5, 2.6 times more Vitamin B6, 1.4 times more Vitamin B9 and 21.1 times more Vitamin C than Canned Green Snap Beans.
• While 1 kg of Canned Green Snap Beans, Solids with Salt contains 1.5 times more Vitamin A and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Canned Green Snap Beans provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Navel Oranges have insufficient amounts of Vitamin A and Vitamin K
• 1 kilogram of Canned Green Snap Beans have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Raw Navel Oranges as well as Canned Green Snap Beans, Solids with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one kilogram.

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

• 1 kilogram of Navel Oranges has 1.7 times more Potassium than Canned Green Snap Beans.
• While 1 kg of Canned Green Snap Beans, Solids with Salt contains 6.8 times more Iron, 6 times more Manganese and 268 times more Sodium than Raw Navel Oranges.
• Both Navel Oranges and Canned Green Snap Beans contain similar levels of Calcium, Copper, Magnesium, Phosphorus and Water per one kilogram.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron and Manganese
• Both Raw Navel Oranges as well as Canned Green Snap Beans, Solids with Salt lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Navel Oranges has 3 times more Carbohydrate, 5.9 times more Sugars and 3.6 times more Fructose than Canned Green Snap Beans.
• While 1 kg of Canned Green Snap Beans, Solids with Salt contains 14.6 times more Omega 3 than Raw Navel Oranges.
• Both Navel Oranges and Canned Green Snap Beans offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Navel Oranges provide inadequate amounts of Omega 3
• Both Raw Navel Oranges as well as Canned Green Snap Beans, Solids with Salt provide inadequate amounts of Energy, Omega 6 and Protein in one kilogram.