Comparing Nutrients in 5 ounces Canned Shellie Beans with LiquidsVS Valencia Oranges

Macros Ratio

Protein Fat Carbs

Canned Shellie Beans with Liquids

21%

74%

Valencia Oranges

87%

5 oz ▼

Macro Nutrients

Canned Shellie Beans with Liquidsvs Valencia Oranges

1.47%42.5kcal

Energy

2.4%69.5kcal

42.5 kcalvs69.5 kcal

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

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0.28%0.27g

Fat

0.44%0.43g

0.27 gvs0.43 g

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

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0.1%0.033g

Saturated Fat

0.16%0.05g

0.033 gvs0.05 g

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

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6.3%0.1g

Omega 3

1.4%0.023g

0.1 gvs0.023 g

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

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0.33%0.057g

Omega 6

0.37%0.062g

0.057 gvs0.062 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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6.75%8.77g

Carbohydrate

13%17g

8.77 gvs17 g

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

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1.23%0.89g

Sugars

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

0.89 gvsNA 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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12.7%4.8g

Fiber

9.33%3.54g

4.8 gvs3.54 g

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

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4.45%2.5g

Protein

2.63%1.47g

2.5 gvs1.47 g

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

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Vitamins

Canned Shellie Beans with Liquidsvs Valencia Oranges

1.73%15.6μg

Vitamin A

1.9%17μg

RAE, retinol activity equivalents

15.6 μgvs17 μg

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

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3.78%0.045mg

Vitamin B1

10.3%0.12mg

Thiamine

0.045 mgvs0.12 mg

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

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5.9%0.077mg

Vitamin B2

4.36%0.057mg

Riboflavin

0.077 mgvs0.057 mg

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

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1.8%0.29mg

Vitamin B3

2.43%0.39mg

Niacin, nicotinic acid, niacinamide

0.29 mgvs0.39 mg

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

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3.77%0.19mg

Vitamin B5

7.1%0.35mg

Pantothenic acid

0.19 mgvs0.35 mg

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

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5.34%0.069mg

Vitamin B6

6.87%0.089mg

Pyridoxine

0.069 mgvs0.089 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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6.38%25.5μg

Vitamin B9

14%55.3μg

Folates and Folic Acid

25.5 μgvs55.3 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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4.9%4.4mg

Vitamin C

76.4%68.7mg

Ascorbic acid

4.4 mgvs68.7 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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0.28%0.043mg

Vitamin E

Tocopherols and Tocotrienols

0.043 mgvsNA mg

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

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9.45%11.3μg

Vitamin K

Phytomenadione or phylloquinone

11.3 μgvsNA μg

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

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Minerals

Canned Shellie Beans with Liquidsvs Valencia Oranges

4.1%41mg

Calcium

5.67%56.7mg

41 mgvs56.7 mg

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

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12.6%0.11mg

Copper

5.83%0.052mg

0.11 mgvs0.052 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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17.5%1.4mg

Iron

1.6%0.13mg

1.4 mgvs0.13 mg

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

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5.06%21.3mg

Magnesium

3.37%14mg

21.3 mgvs14 mg

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

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23.5%0.54mg

Manganese

1.4%0.033mg

0.54 mgvs0.033 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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6.07%42.5mg

Phosphorus

3.44%24mg

42.5 mgvs24 mg

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

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4.54%155mg

Potassium

7.46%254mg

155 mgvs254 mg

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

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5.4%2.98μg

Selenium

2.98 μgvsNA μg

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

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31.6%473mg

Sodium

0%0mg

473 mgvs0 mg

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

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3.48%0.38mg

Zinc

0.77%0.085mg

0.38 mgvs0.085 mg

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

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3.47%129g

Water

3.3%122g

129 gvs122 g

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

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Lets compare vitamin content per 5 ounces of Canned Shellie Beans with Liquids vs Valencia Oranges:

Canned Shellie Beans Solids and Liquids have 1.4 times more Vitamin B2 than Raw Valencia Oranges.
While Raw Valencia Oranges contain 2.7 times more Vitamin B1, 1.3 times more Vitamin B3, 1.9 times more Vitamin B5, 1.3 times more Vitamin B6, 2.2 times more Vitamin B9 and 15.6 times more Vitamin C than Canned Shellie Beans Solids and Liquids.
Both Canned Shellie Beans Solids and Liquids and Raw Valencia Oranges have similar amounts of Vitamin A per 5 oz.
Both Canned Shellie Beans Solids and Liquids as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Canned Shellie Beans with Liquids vs Valencia Oranges:

Canned Shellie Beans Solids and Liquids have 2.2 times more Copper, 11 times more Iron, 1.5 times more Magnesium, 16.6 times more Manganese, 1.8 times more Phosphorus, more Sodium and 4.5 times more Zinc than Raw Valencia Oranges.
While Raw Valencia Oranges contain 1.4 times more Calcium and 1.6 times more Potassium than Canned Shellie Beans Solids and Liquids.
Both Canned Shellie Beans Solids and Liquids and Raw Valencia Oranges have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Canned Shellie Beans Solids and Liquids have 4.4 times more Omega 3, 1.4 times more Fiber and 1.7 times more Protein than Raw Valencia Oranges.
While Raw Valencia Oranges contain 1.6 times more Energy and 1.9 times more Carbohydrate than Canned Shellie Beans Solids and Liquids.
Both Canned Shellie Beans Solids and Liquids as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Canned Shellie Beans with LiquidsVS Green Snap BeansValencia OrangesVS Green Snap BeansCanned Shellie Beans with LiquidsVS Navel OrangesValencia OrangesVS Navel Oranges

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Comparing Nutrients in 5 ounces Canned Shellie Beans with LiquidsVS Valencia Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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