Comparing Nutrients in 14 ounces Valencia Oranges VS Microwaved Green Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Microwaved Green Snap Beans	23%	11%	66%

Macro Nutrients

	Valencia Oranges	Microwaved Green Snap Beans	Recommended Dietary Allowance
Energy	6.7% 194kcal	4.5% 131kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	NA	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	NA	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	36.3% 47g	19.6% 25.4g	130g per day for Men 19-50 years
Sugars	NA	17.6% 12.8g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	7.94% 5.75g	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	% 5.7g	g per day for Men 19-50 years
Sucrose	NA	% 1.3g	g per day for Men 19-50 years
Fiber	26% 9.92g	35.5% 13.5g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	16.4% 9.17g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Microwaved Green Snap Beans	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	25.8% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	19% 3.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	38% 0.49mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	38.7% 155μg	46.6% 187μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	214% 192mg	32% 29mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Microwaved Green Snap Beans	Recommended Dietary Allowance
Calcium	16% 159mg	22% 218mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	39.7% 0.36mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	4.47% 0.36mg	41% 3.3mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	57.3% 1.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	9.64% 67.5mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	37.7% 1282mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	9.26% 343g	9.66% 357g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Valencia Oranges vs Microwaved Green Snap Beans:

• Raw Valencia Oranges have 6.6 times more Vitamin C than Microwaved Green Snap Beans.
• While Microwaved Green Snap Beans contain 1.9 times more Vitamin B2, 2.8 times more Vitamin B3 and 2 times more Vitamin B6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Microwaved Green Snap Beans have similar amounts of Vitamin B1, Vitamin B5 and Vitamin B9 per 14 oz.

Comparing minerals per 14 ounces for Valencia Oranges vs Microwaved Green Snap Beans:

• Microwaved Green Snap Beans contain 1.4 times more Calcium, 2.4 times more Copper, 9.2 times more Iron, 2.8 times more Magnesium, 14.4 times more Manganese, 2.9 times more Phosphorus, 1.8 times more Potassium and 6.3 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Microwaved Green Snap Beans have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Valencia Oranges have 1.5 times more Energy and 1.9 times more Carbohydrate than Microwaved Green Snap Beans.
• While Microwaved Green Snap Beans contain 1.4 times more Fiber and 2.2 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Microwaved Green Snap Beans have insufficient amounts of Fat, Glucose and Sucrose in 14 oz.