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

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Canned Yellow Snap Beans with Liquids and Salt	18%	5%	77%

Macro Nutrients

	Oranges with Peel	Canned Yellow Snap Beans with Liquids and Salt	Recommended Dietary Allowance
Energy	9.85% 286kcal	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	54% 70.3g	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	53.7% 20.4g	18% 6.8g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	6.48% 3.63g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Canned Yellow Snap Beans with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	6.55% 59μg	2% 18μg	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	17.4% 0.23mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	5.67% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	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	358% 322mg	17% 15.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.91% 0.14mg	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

	Oranges with Peel	Canned Yellow Snap Beans with Liquids and Salt	Recommended Dietary Allowance
Calcium	31.8% 318mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	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	45.4% 3.63mg	51% 4.1mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	NA	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	14.3% 100mg	12.3% 86mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	78.3% 1175mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	10% 373g	11.6% 429g	3700g per day for Men 19-50 years

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

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

• 1 pound of Oranges with Peel has 4 times more Vitamin B1, 2.5 times more Vitamin B3, 3.1 times more Vitamin B5, 3.1 times more Vitamin B6, 1.7 times more Vitamin B9 and 20.9 times more Vitamin C than Canned Yellow Snap Beans with Liquids and Salt.
• Both Oranges with Peel and Canned Yellow Snap Beans with Liquids and Salt provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Canned Yellow Snap Beans with Liquids and Salt have insufficient amounts of Vitamin B3
• Both Raw Oranges with Peel as well as Canned Yellow Snap Beans Solids and Liquids with Salt have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

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

• 1 pound of Oranges with Peel has 2.9 times more Calcium and 2 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 129.5 times more Sodium than Raw Oranges with Peel .
• Both Oranges with Peel and Canned Yellow Snap Beans with Liquids and Salt contain similar levels of Copper, Iron, Magnesium, Phosphorus and Water per one pound.
• Both Raw Oranges with Peel 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 with Peel has 4.2 times more Energy, 4.4 times more Carbohydrate, 3 times more Fiber and 1.6 times more Protein than Canned Yellow Snap Beans with Liquids and Salt.
• While 1 lb of Canned Yellow Snap Beans Solids and Liquids with Salt contains 2 times more Omega 3 than Raw Oranges with Peel .
• 1 pound of Oranges with Peel provide inadequate amounts of Omega 3
• 1 pound of Canned Yellow Snap Beans with Liquids and Salt provide inadequate amounts of Energy and Protein
• Both Raw Oranges with Peel as well as Canned Yellow Snap Beans Solids and Liquids with Salt provide inadequate amounts of Omega 6 in one pound.