Comparing Nutrients in 5 ounces Canned Green Snap Beans VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Canned Green Snap Beans	17%	15%	68%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Canned Green Snap Beans	Oranges with Peel	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	11.6% 0.19g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	0.37% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.57% 5.94g	17% 22g	130g per day for Men 19-50 years
Sugars	2.8% 2.04g	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	1.2% 0.88g	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	% 0.89g	NA	g per day for Men 19-50 years
Sucrose	% 0.26g	NA	g per day for Men 19-50 years
Fiber	7.1% 2.7g	16.8% 6.38g	38g per day for Men 19-50 years
Protein	2.66% 1.5g	3.3% 1.84g	56g per day for Men 19-50 years

Vitamins

	Canned Green Snap Beans	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	2.83% 25.5μg	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.9% 0.023mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5% 0.065mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.82% 0.29mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.67% 0.28mg	9.36% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.27% 0.043mg	10% 0.13mg	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	8.5% 34μg	10.6% 42.5μg	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	4.4% 3.97mg	112% 101mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.28% 0.043mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46% 55μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Snap Beans	Oranges with Peel	Recommended Dietary Allowance
Calcium	5.24% 52.4mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	8.98% 0.081mg	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	15.8% 1.26mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	10.8% 0.25mg	NA	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	4.45% 31mg	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	4% 136mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	25.3% 380mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	2.45% 0.27mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	3.6% 133g	3.15% 117g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Green Snap Beans VS Oranges with Peel per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Green Snap Beans versus 5 oz of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Green Snap Beans vs Oranges with Peel :

• 5 ounces of Canned Green Snap Beans have 1.4 times more Vitamin A than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 6.3 times more Vitamin B1, 2.4 times more Vitamin B3, 1.7 times more Vitamin B5, 3.1 times more Vitamin B6 and 25.4 times more Vitamin C than Canned Green Snap Beans, Solids with Salt.
• Both Canned Green Snap Beans and Oranges with Peel provide similar amounts of Vitamin B2 and Vitamin B9 per five ounces.
• 5 ounces of Canned Green Snap Beans have insufficient amounts of Vitamin B1 and Vitamin B3
• 5 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• Both Canned Green Snap Beans, Solids with Salt as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Canned Green Snap Beans vs Oranges with Peel :

• 5 ounces of Canned Green Snap Beans have 134 times more Sodium than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 1.9 times more Calcium, 1.5 times more Copper and 2 times more Potassium than Canned Green Snap Beans, Solids with Salt.
• Both Canned Green Snap Beans and Oranges with Peel contain similar levels of Iron, Magnesium, Phosphorus and Water per five ounces.
• Both Canned Green Snap Beans, Solids with Salt as well as Raw Oranges with Peel lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Green Snap Beans have 8.2 times more Omega 3 than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 3 times more Energy, 3.7 times more Carbohydrate and 2.4 times more Fiber than Canned Green Snap Beans, Solids with Salt.
• 5 ounces of Canned Green Snap Beans provide inadequate amounts of Energy and Protein
• 5 ounces of Oranges with Peel provide inadequate amounts of Omega 3
• Both Canned Green Snap Beans, Solids with Salt as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in five ounces.