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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

Compare the macro and micronutrient content in 1 kg of Canned Orange Juice versus 1 kg of 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 Green Snap Beans:

• 1 kilogram of Canned Orange Juice has 2.5 times more Vitamin C than Green Snap Beans.
• While 1 kg of Raw Green Snap Beans contains 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 Unsweetened Canned Orange Juice.
• 1 kilogram of Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both Unsweetened Canned Orange Juice as well as Raw Green Snap Beans have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kg of Raw Green Snap Beans contains 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 Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Green Snap Beans 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 Unsweetened Canned Orange Juice as well as Raw Green Snap Beans lack sufficient amounts of Fluoride and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

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