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

Macros Ratio

	Protein	Fat	Carbs
Canned Green Snap Beans	17%	16%	67%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Canned Green Snap Beans	Oranges with Peel	Recommended Dietary Allowance
Energy	3.44% 100kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	2.15% 2.1g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	1.46% 0.47g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	41% 0.66g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	2.37% 0.4g	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	15% 19.6g	54% 70.3g	130g per day for Men 19-50 years
Sugars	4.9% 3.54g	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	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	53.7% 20.4g	38g per day for Men 19-50 years
Protein	9.07% 5.1g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Canned Green Snap Beans	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	9.07% 81.6μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.05% 0.073mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.84% 0.93mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	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	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	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	0.91% 0.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	147% 176μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Snap Beans	Oranges with Peel	Recommended Dietary Allowance
Calcium	17.2% 172mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	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	60% 4.8mg	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	32% 0.74mg	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	13% 91mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	13% 435mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	11.4% 424g	10% 373g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Canned Green 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 Green Snap Beans vs Oranges with Peel :

• 1 pound of Canned Green Snap Beans has 1.4 times more Vitamin A than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 6.3 times more Vitamin B1, 2.4 times more Vitamin B3, 1.7 times more Vitamin B5, 3.1 times more Vitamin B6 and 25.4 times more Vitamin C than Drained Solids of Canned Green Snap Beans without Salt .
• Both Canned Green Snap Beans and Oranges with Peel provide similar amounts of Vitamin B2 and Vitamin B9 per one pound.
• 1 pound of Canned Green Snap Beans have insufficient amounts of Vitamin B1 and Vitamin B3
• 1 pound of Oranges with Peel have insufficient amounts of Vitamin A
• Both Drained Solids of Canned Green Snap Beans without Salt as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in one pound.

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

• 1 pound of Canned Green Snap Beans has 1.3 times more Iron than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 1.8 times more Calcium, 1.7 times more Copper and 2 times more Potassium than Drained Solids of Canned Green Snap Beans without Salt .
• Both Canned Green Snap Beans and Oranges with Peel contain similar levels of Magnesium, Phosphorus and Water per one pound.
• Both Drained Solids of Canned Green Snap Beans without Salt 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 Green Snap Beans has 9.1 times more Omega 3 than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 2.9 times more Energy, 3.6 times more Carbohydrate and 2.4 times more Fiber than Drained Solids of Canned Green Snap Beans without Salt .
• 1 pound of Canned Green Snap Beans provide inadequate amounts of Energy
• 1 pound of Oranges with Peel provide inadequate amounts of Omega 3
• Both Drained Solids of Canned Green Snap Beans without Salt as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in one pound.