Comparing Nutrients in 7 ounces Canned Green Snap Beans with Liquids VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Canned Green Snap Beans with Liquids	18%	5%	77%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Canned Green Snap Beans with Liquids	Fresh Orange juice	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.046g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.34% 6.95g	16% 20.6g	130g per day for Men 19-50 years
Sugars	NA	23% 16.7g	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	5.8% 4.2g	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	% 3.6g	g per day for Men 19-50 years
Sucrose	NA	% 8.2g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	1.04% 0.4g	38g per day for Men 19-50 years
Protein	2.83% 1.6g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Canned Green Snap Beans with Liquids	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.13% 0.05mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.2% 0.21mg	7.54% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.58% 0.06mg	6.1% 0.079mg	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	8.93% 35.7μg	15% 59.5μg	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	7.5% 6.75mg	110% 99mg	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	1.85% 0.28mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Snap Beans with Liquids	Fresh Orange juice	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	15.4% 0.14mg	9.7% 0.087mg	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	22.3% 1.8mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	29% 0.66mg	1.2% 0.028mg	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	5.4% 37.7mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	5.37% 183mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	5.08% 188g	4.74% 175g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Green Snap Beans with Liquids VS Fresh Orange juice per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Green Snap Beans with Liquids versus 7 oz of Fresh Orange juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Green Snap Beans with Liquids vs Fresh Orange juice:

• 7 ounces of Canned Green Snap Beans with Liquids have 1.7 times more Vitamin B2 than Fresh Orange juice.
• While 7 oz of Raw Orange juice contain 3.6 times more Vitamin B1, 2 times more Vitamin B3, 1.8 times more Vitamin B5, 1.3 times more Vitamin B6, 1.7 times more Vitamin B9 and 14.7 times more Vitamin C than Canned Green Snap Beans Solids and Liquids.
• 7 ounces of Canned Green Snap Beans with Liquids have insufficient amounts of Vitamin B3
• Both Canned Green Snap Beans Solids and Liquids as well as Raw Orange juice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Canned Green Snap Beans with Liquids vs Fresh Orange juice:

• 7 ounces of Canned Green Snap Beans with Liquids have 2.2 times more Calcium, 1.6 times more Copper, 4.5 times more Iron and 23.9 times more Manganese than Fresh Orange juice.
• While 7 oz of Raw Orange juice contain 2.2 times more Potassium than Canned Green Snap Beans Solids and Liquids.
• Both Canned Green Snap Beans with Liquids and Fresh Orange juice contain similar levels of Magnesium, Phosphorus and Water per seven ounces.
• 7 ounces of Fresh Orange juice lack sufficient amounts of Calcium and Manganese
• Both Canned Green Snap Beans Solids and Liquids as well as Raw Orange juice lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Green Snap Beans with Liquids have 2.9 times more Omega 3 and 7.5 times more Fiber than Fresh Orange juice.
• While 7 oz of Raw Orange juice contain 3 times more Carbohydrate than Canned Green Snap Beans Solids and Liquids.
• 7 ounces of Fresh Orange juice provide inadequate amounts of Omega 3 and Fiber
• Both Canned Green Snap Beans Solids and Liquids as well as Raw Orange juice provide inadequate amounts of Energy, Omega 6 and Protein in seven ounces.