Comparing Nutrients in 1 pound Canned Green Snap Beans VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Canned Green Snap Beans	17%	16%	67%
Oranges	7%	2%	91%

Macro Nutrients

	Canned Green Snap Beans	Oranges	Recommended Dietary Allowance
Energy	3.44% 100kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	2.15% 2.1g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	1.46% 0.47g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	41% 0.66g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	2.37% 0.4g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.6g	41% 53.3g	130g per day for Men 19-50 years
Sugars	4.9% 3.54g	58.5% 42.4g	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	2.06% 1.5g	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	% 1.3g	NA	g per day for Men 19-50 years
Sucrose	% 0.73g	NA	g per day for Men 19-50 years
Fiber	22.7% 8.6g	28.6% 11g	38g per day for Men 19-50 years
Protein	9.07% 5.1g	7.6% 4.26g	56g per day for Men 19-50 years

Vitamins

	Canned Green Snap Beans	Oranges	Recommended Dietary Allowance
Vitamin A	9.07% 81.6μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.05% 0.073mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.84% 0.93mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	21% 0.27mg	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	31.8% 127μg	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	14% 12.7mg	268% 241mg	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	0.91% 0.14mg	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	147% 176μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Snap Beans	Oranges	Recommended Dietary Allowance
Calcium	17.2% 172mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	22.7% 0.2mg	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	60% 4.8mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	32% 0.74mg	4.93% 0.11mg	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	13% 91mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	13% 435mg	24% 821mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	11.4% 424g	10.6% 393g	3700g per day for Men 19-50 years

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

• Drained Solids of Canned Green Snap Beans without Salt have 1.6 times more Vitamin A and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 5.4 times more Vitamin B1, 1.4 times more Vitamin B3, 2 times more Vitamin B6, 19 times more Vitamin C and 6 times more Vitamin E than Drained Solids of Canned Green Snap Beans without Salt .
• Both Drained Solids of Canned Green Snap Beans without Salt and Raw Oranges have similar amounts of Vitamin B2, Vitamin B5 and Vitamin B9 per 1 lb.
• Both Drained Solids of Canned Green Snap Beans without Salt as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Drained Solids of Canned Green Snap Beans without Salt have 10.6 times more Iron, 1.3 times more Magnesium, 6.5 times more Manganese, 1.4 times more Phosphorus and 2.9 times more Zinc than Raw Oranges.
• While Raw Oranges contain 1.3 times more Copper and 1.9 times more Potassium than Drained Solids of Canned Green Snap Beans without Salt .
• Both Drained Solids of Canned Green Snap Beans without Salt and Raw Oranges have similar amounts of Calcium and Water per 1 lb.
• Both Drained Solids of Canned Green Snap Beans without Salt as well as Raw Oranges have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Drained Solids of Canned Green Snap Beans without Salt have 20.7 times more Omega 3 than Raw Oranges.
• While Raw Oranges contain 2.1 times more Energy, 2.7 times more Carbohydrate, 12 times more Sugars and 1.3 times more Fiber than Drained Solids of Canned Green Snap Beans without Salt .
• Both Drained Solids of Canned Green Snap Beans without Salt and Raw Oranges have similar amounts of Protein per 1 lb.
• Both Drained Solids of Canned Green Snap Beans without Salt as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.