Comparing Nutrients in 1 pound Florida Oranges VS Canned Seasoned Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Canned Seasoned Snap Beans	17%	9%	74%

Macro Nutrients

	Florida Oranges	Canned Seasoned Snap Beans	Recommended Dietary Allowance
Energy	7.2% 209kcal	2.5% 72.6kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.64% 0.2g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	1.04% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.3% 52.3g	12% 16g	130g per day for Men 19-50 years
Sugars	57% 41.5g	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	28.6% 11g	18% 6.8g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	6.72% 3.76g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Canned Seasoned Snap Beans	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	13% 118μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	6.6% 1.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	8.9% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	15.4% 0.2mg	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	19.3% 77μg	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	227% 204mg	15.6% 14mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Canned Seasoned Snap Beans	Recommended Dietary Allowance
Calcium	19.5% 195mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	30.2% 0.27mg	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	26.6% 2.13mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	4.73% 0.11mg	61.5% 1.4mg	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	7.78% 54.4mg	10.4% 72.6mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	12.4% 422mg	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	113% 1692mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	10.7% 395g	11.6% 428g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Florida Oranges has 4 times more Vitamin B1, 1.7 times more Vitamin B3, 2.6 times more Vitamin B5 and 14.5 times more Vitamin C than Canned Seasoned Snap Beans.
• While 1 lb of Canned Seasoned Snap Beans contains 2.4 times more Vitamin A than Raw Florida Oranges.
• Both Florida Oranges and Canned Seasoned Snap Beans provide similar amounts of Vitamin B2, Vitamin B6 and Vitamin B9 per one pound.
• 1 pound of Florida Oranges have insufficient amounts of Vitamin A
• 1 pound of Canned Seasoned Snap Beans have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Raw Florida Oranges as well as Canned Seasoned Snap Beans have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Florida Oranges has 2 times more Calcium and 1.8 times more Potassium than Canned Seasoned Snap Beans.
• While 1 lb of Canned Seasoned Snap Beans contains 1.5 times more Copper, 5.2 times more Iron, 1.3 times more Magnesium, 13 times more Manganese, 1.3 times more Phosphorus and more Sodium than Raw Florida Oranges.
• Both Florida Oranges and Canned Seasoned Snap Beans contain similar levels of Water per one pound.
• 1 pound of Florida Oranges lack sufficient amounts of Iron, Manganese and Phosphorus
• Both Raw Florida Oranges as well as Canned Seasoned Snap Beans lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Florida Oranges has 3.3 times more Carbohydrate and 1.6 times more Fiber than Canned Seasoned Snap Beans.
• While 1 lb of Canned Seasoned Snap Beans contains 5.7 times more Omega 3 than Raw Florida Oranges.
• 1 pound of Florida Oranges provide inadequate amounts of Omega 3
• Both Raw Florida Oranges as well as Canned Seasoned Snap Beans provide inadequate amounts of Energy, Omega 6 and Protein in one pound.