Comparing Nutrients in 500 calories Navel OrangesVS Canned Yellow Snap Beans

Weight per 500 calories

Navel Oranges

1020g

Canned Yellow Snap Beans

2500g

Navel Oranges have 2.5 times more energy per 100g than Canned Yellow Snap Beans. It has low energy density when compared to other foods. Drained Canned Yellow Snap Beans without salt having very low energy density.

Which food has more nutrients per 500 calories - Navel Oranges or Canned Yellow Snap Beans?

Macros Ratio

Protein Fat Carbs

Navel Oranges

91%

Canned Yellow Snap Beans

20%

76%

500 kcal ▼

Macro Nutrients

Navel Orangesvs Canned Yellow 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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1.58%1.53g

Fat

2.58%2.5g

1.53 gvs2.5 g

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

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0.54%0.17g

Saturated Fat

1.7%0.55g

0.17 gvs0.55 g

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

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5.74%0.092g

Omega 3

48.4%0.78g

0.092 gvs0.78 g

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

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1.4%0.23g

Omega 6

2.8%0.48g

0.23 gvs0.48 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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98%128g

Carbohydrate

86.5%113g

128 gvs113 g

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

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120%86.7g

Sugars

27%19.5g

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

86.7 gvs19.5 g

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

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31.7%23g

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]

23 gvsNA g

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

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%20g

Glucose

20 gvsNA g

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

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%43.7g

Sucrose

43.7 gvsNA g

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

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59%22.4g

Fiber

85.5%32.5g

22.4 gvs32.5 g

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

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16.6%9.3g

Protein

51.3%28.8g

9.3 gvs28.8 g

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

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Vitamins

Navel Orangesvs Canned Yellow Snap Beans

13.6%122μg

Vitamin A

50%450μg

RAE, retinol activity equivalents

122 μgvs450 μg

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

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58%0.69mg

Vitamin B1

31.3%0.38mg

Thiamine

0.69 mgvs0.38 mg

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

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40%0.52mg

Vitamin B2

108%1.4mg

Riboflavin

0.52 mgvs1.4 mg

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

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27%4.34mg

Vitamin B3

31.4%5.03mg

Niacin, nicotinic acid, niacinamide

4.34 mgvs5.03 mg

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

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53.3%2.66mg

Vitamin B5

64.5%3.23mg

Pantothenic acid

2.66 mgvs3.23 mg

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

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62%0.81mg

Vitamin B6

71%0.93mg

Pyridoxine

0.81 mgvs0.93 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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86.7%347μg

Vitamin B9

200%800μg

Folates and Folic Acid

347 μgvs800 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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670%603mg

Vitamin C

133%120mg

Ascorbic acid

603 mgvs120 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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10.2%1.53mg

Vitamin E

5%0.75mg

Tocopherols and Tocotrienols

1.53 mgvs0.75 mg

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

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0%0μg

Vitamin K

810%973μg

Phytomenadione or phylloquinone

0 μgvs973 μg

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

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Minerals

Navel Orangesvs Canned Yellow Snap Beans

44%439mg

Calcium

65%650mg

439 mgvs650 mg

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

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44.2%0.4mg

Copper

106%0.95mg

0.4 mgvs0.95 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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16.6%1.33mg

Iron

281%22.5mg

1.33 mgvs22.5 mg

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

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26.7%112mg

Magnesium

77.4%325mg

112 mgvs325 mg

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

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13%0.3mg

Manganese

217%5mg

0.3 mgvs5 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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33.5%235mg

Phosphorus

68%475mg

235 mgvs475 mg

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

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50%1694mg

Potassium

80%2725mg

1694 mgvs2725 mg

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

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0%0μg

Selenium

18%10μg

0 μgvs10 μg

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

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0.68%10.2mg

Sodium

3.33%50mg

10.2 mgvs50 mg

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

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7.42%0.82mg

Zinc

66%7.25mg

0.82 mgvs7.25 mg

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

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23.7%877g

Water

63%2333g

877 gvs2333 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 Navel Oranges vs Canned Yellow Snap Beans:

Raw Navel Oranges have 1.9 times more Vitamin B1, 5 times more Vitamin C and 2 times more Vitamin E than Drained Canned Yellow Snap Beans without salt.
While Drained Canned Yellow Snap Beans without salt contain 3.7 times more Vitamin A, 2.7 times more Vitamin B2, 2.3 times more Vitamin B9 and more Vitamin K than Raw Navel Oranges.
Both Raw Navel Oranges and Drained Canned Yellow Snap Beans without salt have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 500 kcal.
Both Raw Navel Oranges as well as Drained Canned Yellow Snap Beans without salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Navel Oranges vs Canned Yellow Snap Beans:

Drained Canned Yellow Snap Beans without salt contain 1.5 times more Calcium, 2.4 times more Copper, 17 times more Iron, 2.9 times more Magnesium, 16.9 times more Manganese, 2 times more Phosphorus, 1.6 times more Potassium, more Selenium, 8.9 times more Zinc and 2.7 times more Water than Raw Navel Oranges.

Comparison of macro-nutrients per 500 calories:

Raw Navel Oranges have 4.4 times more Sugars than Drained Canned Yellow Snap Beans without salt.
While Drained Canned Yellow Snap Beans without salt contain 8.4 times more Omega 3, 1.4 times more Fiber and 3.1 times more Protein than Raw Navel Oranges.
Both Raw Navel Oranges and Drained Canned Yellow Snap Beans without salt have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Raw Navel Oranges as well as Drained Canned Yellow Snap Beans without salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Navel OrangesVS Florida OrangesCanned Yellow Snap BeansVS Florida OrangesNavel OrangesVS KetchupCanned Yellow Snap BeansVS Ketchup

Compare Foods

Comparing Nutrients in 500 calories Navel OrangesVS Canned Yellow Snap Beans

Weight per 500 calories

Which food has more nutrients per 500 calories - Navel Oranges or Canned Yellow Snap Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: