Comparing Nutrients in 100 grams Navel Oranges VS Canned Green Snap Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Canned Green Snap Beans with Liquids	18%	5%	77%

Macro Nutrients

	Navel Oranges	Canned Green Snap Beans with Liquids	Recommended Dietary Allowance
Energy	1.7% 49kcal	0.52% 15kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.053% 0.017g	0.072% 0.023g	32g per day for Men 19-50 years
Omega 3	0.56% 0.009g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.023g	0.12% 0.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.65% 12.5g	2.7% 3.5g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	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	3.1% 2.25g	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	% 1.97g	NA	g per day for Men 19-50 years
Sucrose	% 4.3g	NA	g per day for Men 19-50 years
Fiber	5.8% 2.2g	3.95% 1.5g	38g per day for Men 19-50 years
Protein	1.63% 0.91g	1.43% 0.8g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Canned Green Snap Beans with Liquids	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	1.78% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	2.1% 0.025mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	3.92% 0.051mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	1.25% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.22% 0.26mg	2.12% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	2.3% 0.03mg	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	4.5% 18μg	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	65.7% 59mg	3.78% 3.4mg	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% 0.15mg	0.93% 0.14mg	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 Green Snap Beans with Liquids	Recommended Dietary Allowance
Calcium	4.3% 43mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	7.78% 0.07mg	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	1.63% 0.13mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	3.1% 13mg	420mg per day for Men 19-50 years
Manganese	1.26% 0.029mg	14.6% 0.34mg	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	3.3% 23mg	2.7% 19mg	700mg per day for Men 19-50 years
Potassium	4.9% 166mg	2.7% 92mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	2.32% 86g	2.56% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Canned Green Snap Beans with Liquids per 100 g

Compare the macro and micronutrient content in 100 g of Navel Oranges versus 100 g of Canned Green Snap Beans with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Navel Oranges vs Canned Green Snap Beans with Liquids:

• 100 grams of Navel Oranges have 2.7 times more Vitamin B1, 2.1 times more Vitamin B3, 2.5 times more Vitamin B5, 2.6 times more Vitamin B6, 1.9 times more Vitamin B9 and 17.4 times more Vitamin C than Canned Green Snap Beans with Liquids.
• Both Navel Oranges and Canned Green Snap Beans with Liquids provide similar amounts of Vitamin B2 per 100 grams.
• 100 grams of Canned Green Snap Beans with Liquids have insufficient amounts of Vitamin B3
• Both Raw Navel Oranges as well as Canned Green Snap Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Navel Oranges vs Canned Green Snap Beans with Liquids:

• 100 grams of Navel Oranges have 1.8 times more Calcium, 1.2 times more Phosphorus and 1.8 times more Potassium than Canned Green Snap Beans with Liquids.
• While 100 g of Canned Green Snap Beans Solids and Liquids contain 1.8 times more Copper, 6.9 times more Iron and 11.6 times more Manganese than Raw Navel Oranges.
• Both Navel Oranges and Canned Green Snap Beans with Liquids contain similar levels of Magnesium and Water per 100 grams.
• 100 grams of Navel Oranges lack sufficient amounts of Iron and Manganese
• Both Raw Navel Oranges as well as Canned Green Snap Beans Solids and Liquids lack sufficient amounts of Selenium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Navel Oranges have 3.6 times more Carbohydrate and 1.5 times more Fiber than Canned Green Snap Beans with Liquids.
• While 100 g of Canned Green Snap Beans Solids and Liquids contain 3.6 times more Omega 3 than Raw Navel Oranges.
• 100 grams of Navel Oranges provide inadequate amounts of Omega 3
• Both Raw Navel Oranges as well as Canned Green Snap Beans Solids and Liquids provide inadequate amounts of Energy, Omega 6 and Protein in 100 grams.