Comparing Nutrients in 100 calories Valencia OrangesVS Canned Green Snap Beans with Liquids and Salt

Weight per 100 calories

Valencia Oranges

204g

Canned Green Snap Beans with Liquids and Salt

667g

Valencia Oranges have 3.3 times more energy per 100g than Canned Green Snap Beans with Liquids and Salt. It has low energy density when compared to other foods. Canned Green Snap Beans Solids and Liquids with Salt having very low energy density.

Which food has more nutrients per 100 calories - Valencia Oranges or Canned Green Snap Beans with Liquids and Salt?

Macros Ratio

Protein Fat Carbs

Valencia Oranges

87%

Canned Green Snap Beans with Liquids and Salt

16%

75%

100 kcal ▼

Macro Nutrients

Valencia Orangesvs Canned Green Snap Beans with Liquids and Salt

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.63%0.61g

Fat

1.17%1.13g

0.61 gvs1.13 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.22%0.071g

Saturated Fat

0.83%0.27g

0.071 gvs0.27 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.04%0.033g

Omega 3

23%0.37g

0.033 gvs0.37 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.53%0.09g

Omega 6

1.37%0.23g

0.09 gvs0.23 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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18.7%24.3g

Carbohydrate

16.8%22g

24.3 gvs22 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

11.5%8.33g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs8.33 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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13.4%5.1g

Fiber

26.3%10g

5.1 gvs10 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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3.8%2.12g

Protein

8.57%4.8g

2.12 gvs4.8 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Valencia Orangesvs Canned Green Snap Beans with Liquids and Salt

2.72%24.5μg

Vitamin A

9.63%86.7μg

RAE, retinol activity equivalents

24.5 μgvs86.7 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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14.8%0.18mg

Vitamin B1

8.33%0.1mg

Thiamine

0.18 mgvs0.1 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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6.28%0.082mg

Vitamin B2

10.3%0.13mg

Riboflavin

0.082 mgvs0.13 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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3.5%0.56mg

Vitamin B3

8.33%1.33mg

Niacin, nicotinic acid, niacinamide

0.56 mgvs1.33 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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10.2%0.51mg

Vitamin B5

14%0.71mg

Pantothenic acid

0.51 mgvs0.71 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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9.9%0.13mg

Vitamin B6

15.4%0.2mg

Pyridoxine

0.13 mgvs0.2 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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20%79.6μg

Vitamin B9

43.3%173μg

Folates and Folic Acid

79.6 μgvs173 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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110%99mg

Vitamin C

16.3%14.7mg

Ascorbic acid

99 mgvs14.7 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

0.89%0.13mg

Tocopherols and Tocotrienols

NA mgvs0.13 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

161%193μg

Phytomenadione or phylloquinone

NA μgvs193 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Valencia Orangesvs Canned Green Snap Beans with Liquids and Salt

8.16%81.6mg

Calcium

19.3%193mg

81.6 mgvs193 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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8.4%0.076mg

Copper

27.4%0.25mg

0.076 mgvs0.25 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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2.3%0.18mg

Iron

85%6.8mg

0.18 mgvs6.8 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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4.86%20.4mg

Magnesium

20.6%86.7mg

20.4 mgvs86.7 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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2.04%0.047mg

Manganese

59.4%1.37mg

0.047 mgvs1.37 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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4.96%34.7mg

Phosphorus

17%120mg

34.7 mgvs120 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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10.7%365mg

Potassium

18%613mg

365 mgvs613 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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Selenium

0%0μg

NA μgvs0 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0%0mg

Sodium

85.3%1280mg

0 mgvs1280 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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1.1%0.12mg

Zinc

22%2.4mg

0.12 mgvs2.4 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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4.76%176g

Water

17%634g

176 gvs634 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Valencia Oranges vs Canned Green Snap Beans with Liquids and Salt:

Raw Valencia Oranges have 1.8 times more Vitamin B1 and 6.7 times more Vitamin C than Canned Green Snap Beans Solids and Liquids with Salt.
While Canned Green Snap Beans Solids and Liquids with Salt contain 3.5 times more Vitamin A, 1.6 times more Vitamin B2, 2.4 times more Vitamin B3, 1.4 times more Vitamin B5, 1.6 times more Vitamin B6 and 2.2 times more Vitamin B9 than Raw Valencia Oranges.
Both Raw Valencia Oranges as well as Canned Green Snap Beans Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Valencia Oranges vs Canned Green Snap Beans with Liquids and Salt:

Canned Green Snap Beans Solids and Liquids with Salt contain 2.4 times more Calcium, 3.3 times more Copper, 37 times more Iron, 4.2 times more Magnesium, 29.1 times more Manganese, 3.5 times more Phosphorus, 1.7 times more Potassium, more Sodium, 19.6 times more Zinc and 3.6 times more Water than Raw Valencia Oranges.

Comparison of macro-nutrients per 100 calories:

Canned Green Snap Beans Solids and Liquids with Salt contain 1.9 times more Fat, 11.2 times more Omega 3, 2.6 times more Omega 6, 2 times more Fiber and 2.3 times more Protein than Raw Valencia Oranges.
Both Raw Valencia Oranges and Canned Green Snap Beans Solids and Liquids with Salt have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Raw Valencia Oranges as well as Canned Green Snap Beans Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Valencia OrangesVS Navel OrangesCanned Green Snap Beans with Liquids and SaltVS Navel OrangesValencia OrangesVS Canned Green Snap BeansCanned Green Snap Beans with Liquids and SaltVS Canned Green Snap Beans

Compare Foods

Comparing Nutrients in 100 calories Valencia OrangesVS Canned Green Snap Beans with Liquids and Salt

Weight per 100 calories

Which food has more nutrients per 100 calories - Valencia Oranges or Canned Green Snap Beans with Liquids and Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: