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

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Canned Yellow Snap Beans with Liquids	18%	5%	77%

Macro Nutrients

	Valencia Oranges	Canned Yellow Snap Beans with Liquids	Recommended Dietary Allowance
Energy	7.66% 222kcal	2.35% 68kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.33% 0.1g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	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	41.5% 54g	12.2% 16g	130g per day for Men 19-50 years
Sugars	NA	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	30% 11.3g	18% 6.8g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	6.48% 3.63g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Canned Yellow Snap Beans with Liquids	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	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	7.77% 1.24mg	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	22% 0.29mg	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	44.2% 177μg	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	244% 220mg	20% 18mg	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	NA	6.96% 1.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	118% 142μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Canned Yellow Snap Beans with Liquids	Recommended Dietary Allowance
Calcium	18% 181mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	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	5.1% 0.41mg	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	4.54% 0.1mg	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	11% 77mg	12.3% 86mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	NA	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	10.6% 392g	11.6% 429g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Valencia Oranges has 3.5 times more Vitamin B1, 2.4 times more Vitamin B5, 2.1 times more Vitamin B6, 2.2 times more Vitamin B9 and 12.1 times more Vitamin C than Canned Yellow Snap Beans with Liquids.
• While 1 lb of Canned Yellow Snap Beans Solids and Liquids contains 1.3 times more Vitamin B2 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Canned Yellow Snap Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Valencia Oranges has 1.7 times more Calcium and 1.8 times more Potassium than Canned Yellow Snap Beans with Liquids.
• While 1 lb of Canned Yellow Snap Beans Solids and Liquids contains 1.9 times more Copper, 10 times more Iron, 1.3 times more Magnesium and 14.6 times more Manganese than Raw Valencia Oranges.
• Both Valencia Oranges and Canned Yellow Snap Beans with Liquids contain similar levels of Phosphorus and Water per one pound.
• 1 pound of Valencia Oranges lack sufficient amounts of Iron and Manganese
• Both Raw Valencia Oranges as well as Canned Yellow Snap Beans Solids and Liquids lack sufficient amounts of Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Valencia Oranges has 3.4 times more Carbohydrate and 1.7 times more Fiber than Canned Yellow Snap Beans with Liquids.
• While 1 lb of Canned Yellow Snap Beans Solids and Liquids contains 2 times more Omega 3 than Raw Valencia Oranges.
• 1 pound of Valencia Oranges provide inadequate amounts of Omega 3
• Both Raw Valencia Oranges as well as Canned Yellow Snap Beans Solids and Liquids provide inadequate amounts of Energy, Omega 6 and Protein in one pound.