Comparing Nutrients in 300 calories Canned Green Snap Beans VS Valencia Oranges

Weight per 300 calories

• Canned Green Snap Beans: 1364g
• Valencia Oranges: 612g

Raw Valencia Oranges have 2.2 times more energy per unit of mass than Drained Solids of Canned Green Snap Beans without Salt , which is low in comparison to other foods. Canned Green Snap Beans having very low energy density.

Which food has more nutrients per 300 calories - Canned Green Snap Beans or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Canned Green Snap Beans	17%	16%	67%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Canned Green Snap Beans	Valencia Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.47% 6.27g	1.9% 1.84g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	124% 1.98g	6.12% 0.098g	1.6g per day for Men 19-50 years
Omega 6	7.14% 1.2g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.3% 59g	56% 72.8g	130g per day for Men 19-50 years
Sugars	14.7% 10.6g	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	6.2% 4.5g	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	% 3.95g	NA	g per day for Men 19-50 years
Sucrose	% 2.2g	NA	g per day for Men 19-50 years
Fiber	68% 26g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	27.3% 15.3g	11.4% 6.37g	56g per day for Men 19-50 years

Vitamins

	Canned Green Snap Beans	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	27.3% 245μg	8.16% 73.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	44.4% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.3% 0.63mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.8mg	10.5% 1.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.5% 2.73mg	30.6% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.5% 0.41mg	29.7% 0.39mg	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	95% 382μg	59.7% 239μg	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	42.4% 38mg	330% 297mg	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	2.73% 0.41mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	442% 530μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Snap Beans	Valencia Oranges	Recommended Dietary Allowance
Calcium	52% 518mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	51.5% 0.46mg	25% 0.23mg	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	181% 14.5mg	6.9% 0.55mg	8mg per day for Men 19-50 years
Magnesium	42.2% 177mg	14.6% 61.2mg	420mg per day for Men 19-50 years
Manganese	97% 2.22mg	6.12% 0.14mg	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	39% 273mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	38.5% 1309mg	32.2% 1096mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.45μg	NA	55μg per day for Men 19-50 years
Sodium	1.8% 27.3mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	3.34% 0.37mg	11mg per day for Men 19-50 years
Water	34.4% 1273g	14.3% 529g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Green Snap Beans vs Valencia Oranges:

• Drained Solids of Canned Green Snap Beans without Salt have 3.3 times more Vitamin A, 2.6 times more Vitamin B2, 1.7 times more Vitamin B3, 1.8 times more Vitamin B5 and 1.6 times more Vitamin B9 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.4 times more Vitamin B1 and 7.8 times more Vitamin C than Drained Solids of Canned Green Snap Beans without Salt .
• Both Drained Solids of Canned Green Snap Beans without Salt and Raw Valencia Oranges have similar amounts of Vitamin B6 per 300 kcal.
• Both Drained Solids of Canned Green Snap Beans without Salt as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Green Snap Beans vs Valencia Oranges:

• Drained Solids of Canned Green Snap Beans without Salt have 2.1 times more Calcium, 2 times more Copper, 26.2 times more Iron, 2.9 times more Magnesium, 15.8 times more Manganese, 2.6 times more Phosphorus, 7.4 times more Zinc and 2.4 times more Water than Raw Valencia Oranges.
• Both Drained Solids of Canned Green Snap Beans without Salt and Raw Valencia Oranges have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Drained Solids of Canned Green Snap Beans without Salt have 3.4 times more Fat, 6.6 times more Saturated Fat, 20.2 times more Omega 3, 4.5 times more Omega 6, 1.7 times more Fiber and 2.4 times more Protein than Raw Valencia Oranges.
• Both Drained Solids of Canned Green Snap Beans without Salt and Raw Valencia Oranges have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Drained Solids of Canned Green Snap Beans without Salt as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.