Comparing Nutrients in 5 ounces Navel Oranges VS Canned Green Snap Beans with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Canned Green Snap Beans with Liquids and Salt	16%	9%	75%

Macro Nutrients

	Navel Oranges	Canned Green Snap Beans with Liquids and Salt	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	0.73% 21.3kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	4.87% 0.078g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	0.29% 0.05g	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	3.57% 4.64g	130g per day for Men 19-50 years
Sugars	16.6% 12g	2.44% 1.77g	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	1.82% 1.02g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Canned Green Snap Beans with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.03% 0.096mg	1.77% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	2.2% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	1.77% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	3% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	3.27% 0.043mg	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	9.2% 37μg	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	3.46% 3.1mg	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	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	34.3% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Canned Green Snap Beans with Liquids and Salt	Recommended Dietary Allowance
Calcium	6.1% 61mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	5.83% 0.052mg	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	18% 1.45mg	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	12.6% 0.29mg	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	3.64% 25.5mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	3.84% 130mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	18% 272mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.64% 135g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Navel Oranges vs Canned Green Snap Beans with Liquids and Salt:

• Raw Navel Oranges have 4.5 times more Vitamin B1, 2.6 times more Vitamin B2, 2.1 times more Vitamin B3, 2.5 times more Vitamin B5, 2.6 times more Vitamin B6, 1.3 times more Vitamin B9, 26.9 times more Vitamin C and 7.5 times more Vitamin E than Canned Green Snap Beans Solids and Liquids with Salt.
• While Canned Green Snap Beans Solids and Liquids with Salt contain more Vitamin K than Raw Navel Oranges.
• Both Raw Navel Oranges and Canned Green Snap Beans Solids and Liquids with Salt have similar amounts of Vitamin A per 5 oz.
• Both Raw Navel Oranges as well as Canned Green Snap Beans Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Navel Oranges vs Canned Green Snap Beans with Liquids and Salt:

• Raw Navel Oranges have 1.5 times more Calcium, 1.3 times more Phosphorus and 1.8 times more Potassium than Canned Green Snap Beans Solids and Liquids with Salt.
• While Canned Green Snap Beans Solids and Liquids with Salt contain 7.8 times more Iron, 7.1 times more Manganese, 192 times more Sodium and 4.5 times more Zinc than Raw Navel Oranges.
• Both Raw Navel Oranges and Canned Green Snap Beans Solids and Liquids with Salt have similar amounts of Copper, Magnesium and Water per 5 oz.
• Both Raw Navel Oranges as well as Canned Green Snap Beans Solids and Liquids with Salt have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Navel Oranges have 3.3 times more Energy, 3.8 times more Carbohydrate, 6.8 times more Sugars, 1.5 times more Fiber and 1.3 times more Protein than Canned Green Snap Beans Solids and Liquids with Salt.
• While Canned Green Snap Beans Solids and Liquids with Salt contain 6.1 times more Omega 3 than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Canned Green Snap Beans Solids and Liquids with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.