Comparing Nutrients in 5 ounces Navel Oranges VS Canned Seasoned Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Canned Seasoned Snap Beans	17%	9%	74%

Macro Nutrients

	Navel Oranges	Canned Seasoned Snap Beans	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	0.78% 22.7kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	0.33% 0.055g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.7% 17.8g	3.8% 4.95g	130g per day for Men 19-50 years
Sugars	16.6% 12g	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	4.4% 3.2g	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	% 2.8g	NA	g per day for Men 19-50 years
Sucrose	% 6.07g	NA	g per day for Men 19-50 years
Fiber	8.2% 3.1g	5.6% 2.13g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	2.1% 1.18g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Canned Seasoned Snap Beans	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	4.1% 37μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.03% 0.096mg	2.95% 0.035mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	2.06% 0.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	2.78% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	4.8% 0.062mg	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	12% 48μg	6.38% 25.5μg	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	93% 83.8mg	4.9% 4.4mg	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	1.4% 0.21mg	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

	Navel Oranges	Canned Seasoned Snap Beans	Recommended Dietary Allowance
Calcium	6.1% 61mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	9.45% 0.085mg	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	2.3% 0.18mg	8.33% 0.67mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	19.2% 0.44mg	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	4.66% 32.6mg	3.24% 22.7mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	3.88% 132mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	35.2% 529mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.6% 134g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Canned Seasoned Snap Beans per 5 oz

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

Lets compare vitamin content per 5 ounces of Navel Oranges vs Canned Seasoned Snap Beans:

• 5 ounces of Navel Oranges have 2.7 times more Vitamin B1, 1.8 times more Vitamin B3, 2.7 times more Vitamin B5, 1.8 times more Vitamin B6, 1.9 times more Vitamin B9 and 19.1 times more Vitamin C than Canned Seasoned Snap Beans.
• While 5 oz of Canned Seasoned Snap Beans contain 2.2 times more Vitamin A than Raw Navel Oranges.
• Both Navel Oranges and Canned Seasoned Snap Beans provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Navel Oranges have insufficient amounts of Vitamin A
• 5 ounces of Canned Seasoned Snap Beans have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Raw Navel Oranges as well as Canned Seasoned Snap Beans have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Navel Oranges vs Canned Seasoned Snap Beans:

• 5 ounces of Navel Oranges have 2 times more Calcium, 1.4 times more Phosphorus and 1.8 times more Potassium than Canned Seasoned Snap Beans.
• While 5 oz of Canned Seasoned Snap Beans contain 1.5 times more Copper, 3.6 times more Iron, 10.8 times more Manganese and 373 times more Sodium than Raw Navel Oranges.
• Both Navel Oranges and Canned Seasoned Snap Beans contain similar levels of Magnesium and Water per five ounces.
• 5 ounces of Navel Oranges lack sufficient amounts of Iron and Manganese
• Both Raw Navel Oranges as well as Canned Seasoned Snap Beans lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Navel Oranges have 3.6 times more Carbohydrate and 1.5 times more Fiber than Canned Seasoned Snap Beans.
• While 5 oz of Canned Seasoned Snap Beans contain 7 times more Omega 3 than Raw Navel Oranges.
• 5 ounces of Navel Oranges provide inadequate amounts of Omega 3
• Both Raw Navel Oranges as well as Canned Seasoned Snap Beans provide inadequate amounts of Energy, Omega 6 and Protein in five ounces.