Comparing Nutrients in 14 ounces Oranges with Peel VS Green Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Green Snap Beans	20%	5%	75%

Macro Nutrients

	Oranges with Peel	Green Snap Beans	Recommended Dietary Allowance
Energy	8.62% 250kcal	4.24% 123kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.9% 0.87g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	1.03% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.3% 61.5g	21.3% 27.7g	130g per day for Men 19-50 years
Sugars	NA	18% 13g	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	7.6% 5.5g	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	% 6g	g per day for Men 19-50 years
Sucrose	NA	% 1.43g	g per day for Men 19-50 years
Fiber	47% 18g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	9.2% 5.16g	13% 7.26g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Green Snap Beans	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	15.4% 139μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	31.8% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.4% 0.37mg	43% 0.56mg	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	29.8% 119μg	32.7% 131μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	313% 282mg	54% 48.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	11% 1.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	142% 171μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Green Snap Beans	Recommended Dietary Allowance
Calcium	27.8% 278mg	14.7% 147mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	30.4% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.9% 75.4μg	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	39.7% 3.18mg	51% 4.1mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	NA	37.3% 0.86mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	367% 165μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	12.5% 87.3mg	21.5% 151mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	24.6% 837mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	8.83% 327g	9.7% 358g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Green Snap Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Oranges with Peel versus 14 oz of Green Snap Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Oranges with Peel vs Green Snap Beans:

• 14 ounces of Oranges with Peel have 1.2 times more Vitamin B1, 1.5 times more Vitamin B5 and 5.8 times more Vitamin C than Green Snap Beans.
• While 14 oz of Raw Green Snap Beans contain 2.7 times more Vitamin A, 2.1 times more Vitamin B2, 1.5 times more Vitamin B3 and 1.5 times more Vitamin B6 than Raw Oranges with Peel .
• Both Oranges with Peel and Green Snap Beans provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Oranges with Peel as well as Raw Green Snap Beans have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Oranges with Peel vs Green Snap Beans:

• 14 ounces of Oranges with Peel have 1.9 times more Calcium than Green Snap Beans.
• While 14 oz of Raw Green Snap Beans contain 1.3 times more Iron, 1.8 times more Magnesium, 1.7 times more Phosphorus and 2.2 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Green Snap Beans contain similar levels of Copper, Potassium and Water per 14 ounces.
• 14 ounces of Oranges with Peel lack sufficient amounts of Zinc
• Both Raw Oranges with Peel as well as Raw Green Snap Beans lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oranges with Peel have 2 times more Energy, 2.2 times more Carbohydrate and 1.7 times more Fiber than Green Snap Beans.
• While 14 oz of Raw Green Snap Beans contain 4.3 times more Omega 3 and 1.4 times more Protein than Raw Oranges with Peel .
• 14 ounces of Oranges with Peel provide inadequate amounts of Omega 3
• 14 ounces of Green Snap Beans provide inadequate amounts of Energy
• Both Raw Oranges with Peel as well as Raw Green Snap Beans provide inadequate amounts of Omega 6 in 14 ounces.