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

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Canned Green Snap Beans with Liquids and Salt	16%	9%	75%

Macro Nutrients

	Florida Oranges	Canned Green Snap Beans with Liquids and Salt	Recommended Dietary Allowance
Energy	7.2% 209kcal	2.35% 68kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	0.93% 0.16g	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	11.4% 15g	130g per day for Men 19-50 years
Sugars	57% 41.5g	7.82% 5.67g	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	5.83% 3.27g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Canned Green Snap Beans with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	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	17.8% 0.23mg	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	19.3% 77μg	29.5% 118μg	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	11% 9.98mg	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	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Canned Green Snap Beans with Liquids and Salt	Recommended Dietary Allowance
Calcium	19.5% 195mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	18.6% 0.17mg	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	58% 4.63mg	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	40.4% 0.93mg	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	11.7% 81.6mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	12.3% 417mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	58% 871mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	10.7% 395g	11.7% 431g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Florida Oranges versus 1 lb of Canned Green 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 Florida Oranges vs Canned Green Snap Beans with Liquids and Salt:

• 1 pound of Florida Oranges has 6.7 times more Vitamin B1, 2 times more Vitamin B2, 2 times more Vitamin B3, 2.4 times more Vitamin B5, 1.7 times more Vitamin B6 and 20.5 times more Vitamin C than Canned Green Snap Beans with Liquids and Salt.
• While 1 lb of Canned Green Snap Beans Solids and Liquids with Salt contains 1.5 times more Vitamin B9 and more Vitamin K than Raw Florida Oranges.
• 1 pound of Florida Oranges have insufficient amounts of Vitamin K
• 1 pound of Canned Green Snap Beans with Liquids and Salt have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B3
• Both Raw Florida Oranges as well as Canned Green Snap Beans Solids and Liquids with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

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

• 1 pound of Florida Oranges has 1.5 times more Calcium and 1.8 times more Potassium than Canned Green Snap Beans with Liquids and Salt.
• While 1 lb of Canned Green Snap Beans Solids and Liquids with Salt contains 11.3 times more Iron, 1.3 times more Magnesium, 8.5 times more Manganese, 1.5 times more Phosphorus, more Sodium and 4.5 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Canned Green Snap Beans with Liquids and Salt contain similar levels of Copper and Water per one pound.
• 1 pound of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• Both Raw Florida Oranges as well as Canned Green Snap Beans Solids and Liquids with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Florida Oranges has 3.5 times more Carbohydrate, 7.3 times more Sugars and 1.6 times more Fiber than Canned Green Snap Beans with Liquids and Salt.
• While 1 lb of Canned Green Snap Beans Solids and Liquids with Salt contains 5 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 Green Snap Beans Solids and Liquids with Salt provide inadequate amounts of Energy, Omega 6 and Protein in one pound.