Comparing Nutrients in 500 calories Valencia OrangesVS Canned Green Snap Beans

Weight per 500 calories

Valencia Oranges

1020g

Canned Green Snap Beans

2381g

Valencia Oranges have 2.3 times more energy per 100g than Canned Green Snap Beans. It has low energy density when compared to other foods. Canned Green Snap Beans, Solids with Salt having very low energy density.

Which food has more nutrients per 500 calories - Valencia Oranges or Canned Green Snap Beans?

Macros Ratio

Protein Fat Carbs

Valencia Oranges

87%

Canned Green Snap Beans

17%

15%

68%

500 kcal ▼

Macro Nutrients

Valencia Orangesvs Canned Green Snap Beans

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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3.16%3.06g

Fat

10%9.76g

3.06 gvs9.76 g

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

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1.1%0.36g

Saturated Fat

6.9%2.2g

0.36 gvs2.2 g

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

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10.2%0.16g

Omega 3

195%3.1g

0.16 gvs3.1 g

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

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2.64%0.45g

Omega 6

11.2%1.9g

0.45 gvs1.9 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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93%121g

Carbohydrate

76.7%100g

121 gvs100 g

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

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Sugars

47.3%34.3g

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

NA gvs34.3 g

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

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Fructose

20.4%14.8g

≤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 gvs14.8 g

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

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Glucose

%15g

NA gvs15 g

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

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Sucrose

%4.3g

NA gvs4.3 g

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

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67%25.5g

Fiber

119%45.2g

25.5 gvs45.2 g

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

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19%10.6g

Protein

44.6%25g

10.6 gvs25 g

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

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Vitamins

Valencia Orangesvs Canned Green Snap Beans

13.6%122μg

Vitamin A

47.6%429μg

RAE, retinol activity equivalents

122 μgvs429 μg

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

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74%0.89mg

Vitamin B1

31.7%0.38mg

Thiamine

0.89 mgvs0.38 mg

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

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31.4%0.41mg

Vitamin B2

84.2%1.1mg

Riboflavin

0.41 mgvs1.1 mg

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

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17.5%2.8mg

Vitamin B3

30.7%4.9mg

Niacin, nicotinic acid, niacinamide

2.8 mgvs4.9 mg

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

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51%2.55mg

Vitamin B5

95%4.76mg

Pantothenic acid

2.55 mgvs4.76 mg

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

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49.5%0.64mg

Vitamin B6

55%0.71mg

Pyridoxine

0.64 mgvs0.71 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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99%398μg

Vitamin B9

143%571μg

Folates and Folic Acid

398 μgvs571 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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550%495mg

Vitamin C

74%66.7mg

Ascorbic acid

495 mgvs66.7 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

4.76%0.71mg

Tocopherols and Tocotrienols

NA mgvs0.71 mg

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

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Vitamin K

772%926μg

Phytomenadione or phylloquinone

NA μgvs926 μg

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

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Minerals

Valencia Orangesvs Canned Green Snap Beans

41%408mg

Calcium

88%881mg

408 mgvs881 mg

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

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42%0.38mg

Copper

103%0.93mg

0.38 mgvs0.93 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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11.5%0.92mg

Iron

265%21mg

0.92 mgvs21 mg

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

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24.3%102mg

Magnesium

73.7%310mg

102 mgvs310 mg

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

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10.2%0.23mg

Manganese

181%4.17mg

0.23 mgvs4.17 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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24.8%173mg

Phosphorus

75%524mg

173 mgvs524 mg

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

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53.7%1827mg

Potassium

67.2%2286mg

1827 mgvs2286 mg

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

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Selenium

17.3%9.52μg

NA μgvs9.52 μg

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

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0%0mg

Sodium

425%6381mg

0 mgvs6381 mg

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

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5.57%0.61mg

Zinc

41%4.52mg

0.61 mgvs4.52 mg

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

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24%881g

Water

60%2227g

881 gvs2227 g

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

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Lets compare vitamin content per 500 calories of Valencia Oranges vs Canned Green Snap Beans:

Raw Valencia Oranges have 2.3 times more Vitamin B1 and 7.4 times more Vitamin C than Canned Green Snap Beans, Solids with Salt.
While Canned Green Snap Beans, Solids with Salt contain 3.5 times more Vitamin A, 2.7 times more Vitamin B2, 1.8 times more Vitamin B3, 1.9 times more Vitamin B5 and 1.4 times more Vitamin B9 than Raw Valencia Oranges.
Both Raw Valencia Oranges and Canned Green Snap Beans, Solids with Salt have similar amounts of Vitamin B6 per 500 kcal.
Both Raw Valencia Oranges as well as Canned Green Snap Beans, Solids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Valencia Oranges vs Canned Green Snap Beans:

Canned Green Snap Beans, Solids with Salt contain 2.2 times more Calcium, 2.5 times more Copper, 23.1 times more Iron, 3 times more Magnesium, 17.8 times more Manganese, 3 times more Phosphorus, 1.3 times more Potassium, more Sodium, 7.4 times more Zinc and 2.5 times more Water than Raw Valencia Oranges.

Comparison of macro-nutrients per 500 calories:

Raw Valencia Oranges have 1.2 times more Carbohydrate than Canned Green Snap Beans, Solids with Salt.
While Canned Green Snap Beans, Solids with Salt contain 3.2 times more Fat, 6.2 times more Saturated Fat, 19.1 times more Omega 3, 4.2 times more Omega 6, 1.8 times more Fiber and 2.4 times more Protein than Raw Valencia Oranges.
Both Raw Valencia Oranges and Canned Green Snap Beans, Solids with Salt have similar amounts of Energy per 500 kcal.
Both Raw Valencia Oranges as well as Canned Green Snap Beans, Solids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Valencia OrangesVS Navel OrangesCanned Green Snap BeansVS Navel OrangesValencia OrangesVS Canned Seasoned Snap BeansCanned Green Snap BeansVS Canned Seasoned Snap Beans

Compare Foods

Comparing Nutrients in 500 calories Valencia OrangesVS Canned Green Snap Beans

Weight per 500 calories

Which food has more nutrients per 500 calories - Valencia Oranges or Canned Green Snap Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: