Comparing Nutrients in 7 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	1.44% 41.7kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.18g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	16.2% 0.26g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.4% 8.3g	23.7% 30.8g	130g per day for Men 19-50 years
Sugars	3.94% 2.86g	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	1.7% 1.23g	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	% 1.25g	NA	g per day for Men 19-50 years
Sucrose	% 0.36g	NA	g per day for Men 19-50 years
Fiber	9.92% 3.77g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	3.72% 2.1g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Canned Green Snap Beans	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.65% 0.032mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.02% 0.091mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.55% 0.41mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.94% 0.4mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.58% 0.06mg	14% 0.18mg	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% 47.6μg	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	6.17% 5.56mg	157% 141mg	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	0.4% 0.06mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	64.3% 77μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Snap Beans	Oranges with Peel	Recommended Dietary Allowance
Calcium	7.34% 73.4mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	12.6% 0.11mg	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% 1.77mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	15% 0.35mg	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	6.24% 43.7mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	5.6% 191mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	35.5% 532mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	3.43% 0.38mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	5% 186g	4.4% 163g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Green Snap Beans VS Oranges with Peel per 7 oz

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

Lets compare vitamin content per 7 ounces of Canned Green Snap Beans vs Oranges with Peel :

• 7 ounces of Canned Green Snap Beans have 1.4 times more Vitamin A than Oranges with Peel .
• While 7 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 seven ounces.
• 7 ounces of Canned Green Snap Beans have insufficient amounts of Vitamin B1 and Vitamin B3
• 7 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 seven ounces.

Comparing minerals per 7 ounces for Canned Green Snap Beans vs Oranges with Peel :

• 7 ounces of Canned Green Snap Beans have 134 times more Sodium than Oranges with Peel .
• While 7 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 seven ounces.
• Both Canned Green Snap Beans, Solids with Salt as well as Raw Oranges with Peel lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Green Snap Beans have 8.2 times more Omega 3 than Oranges with Peel .
• While 7 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.
• 7 ounces of Canned Green Snap Beans provide inadequate amounts of Energy and Protein
• 7 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 seven ounces.