Comparing Nutrients in 1 kilogram Microwaved Green Snap Beans VS Valencia Oranges

Macros Ratio

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

Macro Nutrients

	Microwaved Green Snap Beans	Valencia Oranges	Recommended Dietary Allowance
Energy	11.4% 330kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	NA	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	NA	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	NA	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.3% 64g	91% 119g	130g per day for Men 19-50 years
Sugars	44.4% 32.2g	NA	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	20% 14.5g	NA	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	% 14.4g	NA	g per day for Men 19-50 years
Sucrose	% 3.3g	NA	g per day for Men 19-50 years
Fiber	89.5% 34g	65.8% 25g	38g per day for Men 19-50 years
Protein	41.3% 23g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Microwaved Green Snap Beans	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	NA	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65% 0.78mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.7% 0.75mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.3% 7.73mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60% 3mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.24mg	48.5% 0.63mg	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	118% 470μg	98% 390μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	81% 73mg	539% 485mg	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	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

	Microwaved Green Snap Beans	Valencia Oranges	Recommended Dietary Allowance
Calcium	55% 550mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	41% 0.37mg	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	104% 8.3mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	144% 3.32mg	10% 0.23mg	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	70% 490mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	95% 3230mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	2% 30mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	34.5% 3.8mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	24.3% 900g	23.3% 863g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Microwaved Green Snap Beans vs Valencia Oranges:

• Microwaved Green Snap Beans have 1.9 times more Vitamin B2, 2.8 times more Vitamin B3, 2 times more Vitamin B6 and 1.2 times more Vitamin B9 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 6.6 times more Vitamin C than Microwaved Green Snap Beans.
• Both Microwaved Green Snap Beans and Raw Valencia Oranges have similar amounts of Vitamin B1 and Vitamin B5 per 1 kg.

Comparing minerals per 1 kilogram for Microwaved Green Snap Beans vs Valencia Oranges:

• Microwaved Green Snap Beans have 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 Microwaved Green Snap Beans and Raw Valencia Oranges have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Microwaved Green Snap Beans have 1.4 times more Fiber and 2.2 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.5 times more Energy and 1.9 times more Carbohydrate than Microwaved Green Snap Beans.
• Both Microwaved Green Snap Beans as well as Raw Valencia Oranges have insufficient amounts of Fat, Glucose and Sucrose in 1 kg.