Comparing Nutrients in 1 pound Oranges VS Canned Yellow Snap Beans with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Canned Yellow Snap Beans with Liquids and Salt	18%	5%	77%

Macro Nutrients

	Oranges	Canned Yellow Snap Beans with Liquids and Salt	Recommended Dietary Allowance
Energy	7.35% 213kcal	2.35% 68kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	0.33% 0.1g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	0.53% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	12.2% 16g	130g per day for Men 19-50 years
Sugars	58.5% 42.4g	3.88% 2.8g	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	28.6% 11g	18% 6.8g	38g per day for Men 19-50 years
Protein	7.6% 4.26g	6.48% 3.63g	56g per day for Men 19-50 years

Vitamins

	Oranges	Canned Yellow Snap Beans with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	5.67% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	10.5% 0.14mg	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	34% 136μg	20.4% 81.6μg	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	268% 241mg	17% 15.4mg	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	5.44% 0.82mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	118% 142μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Canned Yellow Snap Beans with Liquids and Salt	Recommended Dietary Allowance
Calcium	18% 181mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	35.3% 0.32mg	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	5.67% 0.45mg	51% 4.1mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	4.93% 0.11mg	66% 1.5mg	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	9.07% 63.5mg	12.3% 86mg	700mg per day for Men 19-50 years
Potassium	24% 821mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	78.3% 1175mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	10.6% 393g	11.6% 429g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges VS Canned Yellow Snap Beans with Liquids and Salt per 1 lb

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

Lets compare vitamin content per 1 pound of Oranges vs Canned Yellow Snap Beans with Liquids and Salt:

• 1 pound of Oranges has 3.5 times more Vitamin B1, 2.4 times more Vitamin B5, 2 times more Vitamin B6, 1.7 times more Vitamin B9 and 15.6 times more Vitamin C than Canned Yellow Snap Beans with Liquids and Salt.
• While 1 lb of Canned Yellow Snap Beans Solids and Liquids with Salt contains 1.3 times more Vitamin B2 and more Vitamin K than Raw Oranges.
• 1 pound of Oranges have insufficient amounts of Vitamin K
• Both Raw Oranges as well as Canned Yellow Snap Beans Solids and Liquids with Salt have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Oranges vs Canned Yellow Snap Beans with Liquids and Salt:

• 1 pound of Oranges has 1.7 times more Calcium and 1.8 times more Potassium than Canned Yellow Snap Beans with Liquids and Salt.
• While 1 lb of Canned Yellow Snap Beans Solids and Liquids with Salt contains 1.6 times more Copper, 9 times more Iron, 1.3 times more Magnesium, 13.4 times more Manganese, 1.4 times more Phosphorus and more Sodium than Raw Oranges.
• Both Oranges and Canned Yellow Snap Beans with Liquids and Salt contain similar levels of Water per one pound.
• 1 pound of Oranges lack sufficient amounts of Iron and Manganese
• Both Raw Oranges as well as Canned Yellow Snap Beans Solids and Liquids with Salt lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oranges has 3.4 times more Carbohydrate, 15.1 times more Sugars and 1.6 times more Fiber than Canned Yellow Snap Beans with Liquids and Salt.
• While 1 lb of Canned Yellow Snap Beans Solids and Liquids with Salt contains 4.6 times more Omega 3 than Raw Oranges.
• 1 pound of Oranges provide inadequate amounts of Omega 3
• Both Raw Oranges as well as Canned Yellow Snap Beans Solids and Liquids with Salt provide inadequate amounts of Energy, Omega 6 and Protein in one pound.