Comparing Nutrients in 100 calories Canned Green Snap BeansVS Valencia Oranges

Weight per 100 calories

Canned Green Snap Beans

455g

Valencia Oranges

204g

Raw Valencia Oranges have 2.2 times more energy per unit of mass than Drained Solids of Canned Green Snap Beans without Salt , which is low in comparison to other foods. Canned Green Snap Beans having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Canned Green Snap Beans

17%

16%

67%

Valencia Oranges

87%

100 kcal ▼

Macro Nutrients

Canned Green Snap Beansvs Valencia Oranges

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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2.16%2.1g

Fat

0.63%0.61g

2.1 gvs0.61 g

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

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1.46%0.47g

Saturated Fat

0.22%0.071g

0.47 gvs0.071 g

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

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41%0.66g

Omega 3

2.04%0.033g

0.66 gvs0.033 g

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

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2.38%0.4g

Omega 6

0.53%0.09g

0.4 gvs0.09 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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15%19.6g

Carbohydrate

18.7%24.3g

19.6 gvs24.3 g

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

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4.9%3.55g

Sugars

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

3.55 gvsNA g

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

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2.07%1.5g

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]

1.5 gvsNA g

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

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%1.3g

Glucose

1.3 gvsNA g

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

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%0.73g

Sucrose

0.73 gvsNA g

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

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22.7%8.64g

Fiber

13.4%5.1g

8.64 gvs5.1 g

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

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9.1%5.1g

Protein

3.8%2.12g

5.1 gvs2.12 g

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

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Vitamins

Canned Green Snap Beansvs Valencia Oranges

9.1%82μg

Vitamin A

2.72%24.5μg

RAE, retinol activity equivalents

82 μgvs24.5 μg

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

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6.06%0.073mg

Vitamin B1

14.8%0.18mg

Thiamine

0.073 mgvs0.18 mg

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

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16%0.21mg

Vitamin B2

6.28%0.082mg

Riboflavin

0.21 mgvs0.082 mg

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

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5.85%0.94mg

Vitamin B3

3.5%0.56mg

Niacin, nicotinic acid, niacinamide

0.94 mgvs0.56 mg

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

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18%0.91mg

Vitamin B5

10.2%0.51mg

Pantothenic acid

0.91 mgvs0.51 mg

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

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10.5%0.14mg

Vitamin B6

9.9%0.13mg

Pyridoxine

0.14 mgvs0.13 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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32%127μg

Vitamin B9

20%79.6μg

Folates and Folic Acid

127 μgvs79.6 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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14%12.7mg

Vitamin C

110%99mg

Ascorbic acid

12.7 mgvs99 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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0.91%0.14mg

Vitamin E

Tocopherols and Tocotrienols

0.14 mgvsNA mg

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

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147%177μg

Vitamin K

Phytomenadione or phylloquinone

177 μgvsNA μg

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

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Minerals

Canned Green Snap Beansvs Valencia Oranges

17.3%173mg

Calcium

8.16%81.6mg

173 mgvs81.6 mg

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

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17%0.15mg

Copper

8.4%0.076mg

0.15 mgvs0.076 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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60.2%4.8mg

Iron

2.3%0.18mg

4.8 mgvs0.18 mg

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

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14%59mg

Magnesium

4.86%20.4mg

59 mgvs20.4 mg

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

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32.2%0.74mg

Manganese

2.04%0.047mg

0.74 mgvs0.047 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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13%91mg

Phosphorus

4.96%34.7mg

91 mgvs34.7 mg

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

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13%436mg

Potassium

10.7%365mg

436 mgvs365 mg

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

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3.3%1.8μg

Selenium

1.8 μgvsNA μg

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

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0.61%9.1mg

Sodium

0%0mg

9.1 mgvs0 mg

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

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8.26%0.91mg

Zinc

1.1%0.12mg

0.91 mgvs0.12 mg

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

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11.5%424g

Water

4.76%176g

424 gvs176 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 Canned Green Snap Beans vs Valencia Oranges:

Drained Solids of Canned Green Snap Beans without Salt have 3.3 times more Vitamin A, 2.6 times more Vitamin B2, 1.7 times more Vitamin B3, 1.8 times more Vitamin B5 and 1.6 times more Vitamin B9 than Raw Valencia Oranges.
While Raw Valencia Oranges contain 2.4 times more Vitamin B1 and 7.8 times more Vitamin C than Drained Solids of Canned Green Snap Beans without Salt .
Both Drained Solids of Canned Green Snap Beans without Salt and Raw Valencia Oranges have similar amounts of Vitamin B6 per 100 kcal.
Both Drained Solids of Canned Green Snap Beans without Salt as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Canned Green Snap Beans vs Valencia Oranges:

Drained Solids of Canned Green Snap Beans without Salt have 2.1 times more Calcium, 2 times more Copper, 26.2 times more Iron, 2.9 times more Magnesium, 15.8 times more Manganese, 2.6 times more Phosphorus, 7.4 times more Zinc and 2.4 times more Water than Raw Valencia Oranges.
Both Drained Solids of Canned Green Snap Beans without Salt and Raw Valencia Oranges have similar amounts of Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Drained Solids of Canned Green Snap Beans without Salt have 3.4 times more Fat, 6.6 times more Saturated Fat, 20.2 times more Omega 3, 4.5 times more Omega 6, 1.7 times more Fiber and 2.4 times more Protein than Raw Valencia Oranges.
Both Drained Solids of Canned Green Snap Beans without Salt and Raw Valencia Oranges have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Drained Solids of Canned Green Snap Beans without Salt as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Canned Green Snap BeansVS Frozen Yellow Snap BeansValencia OrangesVS Frozen Yellow Snap BeansCanned Green Snap BeansVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 100 calories Canned Green Snap BeansVS Valencia Oranges

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: