Comparing Nutrients in 1 kilogram Green Snap Beans VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Green Snap Beans	20%	5%	75%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Green Snap Beans	Canned Orange Juice	Recommended Dietary Allowance
Energy	10.7% 310kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	2.27% 2.2g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	1.56% 0.5g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.6% 69.7g	84.7% 110g	130g per day for Men 19-50 years
Sugars	45% 32.6g	121% 87.6g	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	19% 14g	33.5% 24.3g	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	% 15g	% 22.7g	g per day for Men 19-50 years
Sucrose	% 3.6g	% 40.6g	g per day for Men 19-50 years
Fiber	71% 27g	7.9% 3g	38g per day for Men 19-50 years
Protein	32.7% 18.3g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Green Snap Beans	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	39% 350μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.3% 0.82mg	32.5% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	80% 1.04mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46% 7.34mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.25mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	108% 1.4mg	24% 0.31mg	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	82.5% 330μg	60% 240μg	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	136% 122mg	334% 301mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	27.3% 4.1mg	13.3% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	358% 430μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Snap Beans	Canned Orange Juice	Recommended Dietary Allowance
Calcium	37% 370mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	24.4% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	4.75% 190μg	7.83% 313μg	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	129% 10.3mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	94% 2.16mg	9.13% 0.21mg	2.3mg per day for Men 19-50 years
Molybdenum	924% 416μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	54.3% 380mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	62% 2110mg	54% 1840mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	24.4% 903g	23.7% 877g	3700g per day for Men 19-50 years

Nutrient Comparison: Green Snap Beans VS Canned Orange Juice per 1 kg

Compare the macro and micronutrient content in 1 kg of Green Snap Beans versus 1 kg of Canned Orange Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Green Snap Beans vs Canned Orange Juice:

• 1 kilogram of Green Snap Beans has 3.9 times more Vitamin A, 2.1 times more Vitamin B1, 5 times more Vitamin B2, 3.7 times more Vitamin B3, 1.3 times more Vitamin B5, 4.5 times more Vitamin B6, 1.4 times more Vitamin B9, 2.1 times more Vitamin E and 430 times more Vitamin K than Canned Orange Juice.
• While 1 kg of Unsweetened Canned Orange Juice contains 2.5 times more Vitamin C than Raw Green Snap Beans.
• 1 kilogram of Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both Raw Green Snap Beans as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Green Snap Beans vs Canned Orange Juice:

• 1 kilogram of Green Snap Beans has 3.7 times more Calcium, 3.1 times more Copper, 10.3 times more Iron, 2.5 times more Magnesium, 10.3 times more Manganese, 2.2 times more Phosphorus and 6 times more Zinc than Canned Orange Juice.
• Both Green Snap Beans and Canned Orange Juice contain similar levels of Potassium and Water per one kilogram.
• 1 kilogram of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese and Zinc
• Both Raw Green Snap Beans as well as Unsweetened Canned Orange Juice lack sufficient amounts of Fluoride and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Green Snap Beans has 9.9 times more Omega 3, 9 times more Fiber and 2.7 times more Protein than Canned Orange Juice.
• While 1 kg of Unsweetened Canned Orange Juice contains 1.6 times more Carbohydrate, 2.7 times more Sugars and 1.7 times more Fructose than Raw Green Snap Beans.
• 1 kilogram of Canned Orange Juice provide inadequate amounts of Omega 3, Fiber and Protein
• Both Raw Green Snap Beans as well as Unsweetened Canned Orange Juice provide inadequate amounts of Energy and Omega 6 in one kilogram.