Comparing Nutrients in 1 pound Canned Seasoned Snap Beans VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Canned Seasoned Snap Beans	17%	9%	74%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Canned Seasoned Snap Beans	Oranges with Peel	Recommended Dietary Allowance
Energy	2.5% 72.6kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.2g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	1.04% 0.18g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 16g	54% 70.3g	130g per day for Men 19-50 years
Sugars	NA	NA	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	18% 6.8g	53.7% 20.4g	38g per day for Men 19-50 years
Protein	6.72% 3.76g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Canned Seasoned Snap Beans	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	13% 118μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.45% 0.11mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.44mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	32.4% 0.42mg	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	20.4% 81.6μg	34% 136μg	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	15.6% 14mg	358% 322mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Seasoned Snap Beans	Oranges with Peel	Recommended Dietary Allowance
Calcium	9.98% 100mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	30.2% 0.27mg	28.7% 0.26mg	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	26.6% 2.13mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	61.5% 1.4mg	NA	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	10.4% 72.6mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	12.4% 422mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	113% 1692mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	11.6% 428g	10% 373g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Seasoned Snap Beans VS Oranges with Peel per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Seasoned Snap Beans versus 1 lb of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Seasoned Snap Beans vs Oranges with Peel :

• 1 pound of Canned Seasoned Snap Beans has 2 times more Vitamin A than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 4 times more Vitamin B1, 2.1 times more Vitamin B3, 3.4 times more Vitamin B5, 2.1 times more Vitamin B6, 1.7 times more Vitamin B9 and 22.9 times more Vitamin C than Canned Seasoned Snap Beans.
• Both Canned Seasoned Snap Beans and Oranges with Peel provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Canned Seasoned Snap Beans have insufficient amounts of Vitamin B3 and Vitamin B5
• 1 pound of Oranges with Peel have insufficient amounts of Vitamin A
• Both Canned Seasoned Snap Beans as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Canned Seasoned Snap Beans vs Oranges with Peel :

• 1 pound of Canned Seasoned Snap Beans has 186.5 times more Sodium than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 3.2 times more Calcium, 1.7 times more Iron, 1.4 times more Phosphorus and 2.1 times more Potassium than Canned Seasoned Snap Beans.
• Both Canned Seasoned Snap Beans and Oranges with Peel contain similar levels of Copper, Magnesium and Water per one pound.
• Both Canned Seasoned Snap Beans as well as Raw Oranges with Peel lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Seasoned Snap Beans has 3.9 times more Omega 3 than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 3.9 times more Energy, 4.4 times more Carbohydrate, 3 times more Fiber and 1.6 times more Protein than Canned Seasoned Snap Beans.
• 1 pound of Canned Seasoned Snap Beans provide inadequate amounts of Energy and Protein
• 1 pound of Oranges with Peel provide inadequate amounts of Omega 3
• Both Canned Seasoned Snap Beans as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in one pound.