Comparing Nutrients in 1 kilogram Canned Orange Juice VS Microwaved All Styles Frozen Green Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Microwaved All Styles Frozen Green Snap Beans	20%	9%	71%

Macro Nutrients

	Canned Orange Juice	Microwaved All Styles Frozen Green Snap Beans	Recommended Dietary Allowance
Energy	16.2% 470kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	2.88% 0.92g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	82.5% 1.32g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	4.82% 0.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	84.7% 110g	53.7% 69.8g	130g per day for Men 19-50 years
Sugars	121% 87.6g	36% 26g	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	33.5% 24.3g	18.8% 13.6g	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	% 22.7g	% 8.3g	g per day for Men 19-50 years
Sucrose	% 40.6g	% 4.1g	g per day for Men 19-50 years
Fiber	7.9% 3g	89.5% 34g	38g per day for Men 19-50 years
Protein	12% 6.8g	35.4% 20g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Microwaved All Styles Frozen Green Snap Beans	Recommended Dietary Allowance
Vitamin A	10% 90μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.5% 0.39mg	61% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	79.2% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	30.3% 4.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	33.6% 1.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	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	60% 240μg	30% 120μg	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	334% 301mg	122% 110mg	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	13.3% 2mg	28% 4.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	481% 577μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Microwaved All Styles Frozen Green Snap Beans	Recommended Dietary Allowance
Calcium	10% 100mg	61% 610mg	1000mg per day for Men 19-50 years
Copper	24.4% 0.22mg	73.3% 0.66mg	0.9mg per day for Men 19-50 years
Fluoride	7.83% 313μg	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	12.5% 1mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	143% 3.3mg	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	24.3% 170mg	60% 420mg	700mg per day for Men 19-50 years
Potassium	54% 1840mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	23.7% 877g	24.3% 899g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Microwaved All Styles Frozen Green Snap Beans per 1 kg

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

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

• 1 kilogram of Canned Orange Juice has 2 times more Vitamin B9 and 2.7 times more Vitamin C than Microwaved All Styles Frozen Green Snap Beans.
• While 1 kg of Microwaved All Styles Frozen Green Snap Beans contains 1.9 times more Vitamin B1, 4.9 times more Vitamin B2, 2.4 times more Vitamin B3, 2 times more Vitamin B6, 2.1 times more Vitamin E and 577 times more Vitamin K than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Microwaved All Styles Frozen Green Snap Beans provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin E and Vitamin K

Comparing minerals per 1 kilogram for Canned Orange Juice vs Microwaved All Styles Frozen Green Snap Beans:

• 1 kg of Microwaved All Styles Frozen Green Snap Beans contains 6.1 times more Calcium, 3 times more Copper, 8 times more Iron, 2.9 times more Magnesium, 15.7 times more Manganese, 2.5 times more Phosphorus, 1.3 times more Potassium and 7.8 times more Zinc than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Microwaved All Styles Frozen Green Snap Beans contain similar levels of Water per one kilogram.
• 1 kilogram of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese and Zinc
• Both Unsweetened Canned Orange Juice as well as Microwaved All Styles Frozen Green Snap Beans lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Orange Juice has 1.6 times more Carbohydrate, 3.4 times more Sugars and 1.8 times more Fructose than Microwaved All Styles Frozen Green Snap Beans.
• While 1 kg of Microwaved All Styles Frozen Green Snap Beans contains 18.9 times more Omega 3, 11.3 times more Fiber and 2.9 times more Protein than Unsweetened Canned Orange Juice.
• 1 kilogram of Canned Orange Juice provide inadequate amounts of Omega 3, Fiber and Protein
• Both Unsweetened Canned Orange Juice as well as Microwaved All Styles Frozen Green Snap Beans provide inadequate amounts of Energy and Omega 6 in one kilogram.