Comparing Nutrients in 1 kilogram Fresh Orange juice VS Green Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Green Snap Beans	20%	5%	75%

Macro Nutrients

	Fresh Orange juice	Green Snap Beans	Recommended Dietary Allowance
Energy	15.5% 450kcal	10.7% 310kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	2.27% 2.2g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	1.56% 0.5g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	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	80% 104g	53.6% 69.7g	130g per day for Men 19-50 years
Sugars	116% 84g	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	29.2% 21g	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	% 18g	% 15g	g per day for Men 19-50 years
Sucrose	% 41.4g	% 3.6g	g per day for Men 19-50 years
Fiber	5.26% 2g	71% 27g	38g per day for Men 19-50 years
Protein	12.5% 7g	32.7% 18.3g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Green Snap Beans	Recommended Dietary Allowance
Vitamin A	11% 100μg	39% 350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	68.3% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	80% 1.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	46% 7.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	45% 2.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.8% 0.4mg	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	75% 300μg	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	556% 500mg	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	2.67% 0.4mg	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

	Fresh Orange juice	Green Snap Beans	Recommended Dietary Allowance
Calcium	11% 110mg	37% 370mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	76.7% 0.69mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	25% 2mg	129% 10.3mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	6.1% 0.14mg	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	59% 2000mg	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	0.67% 10mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	4.55% 0.5mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	24% 883g	24.4% 903g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Green Snap Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Fresh 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 Fresh Orange juice vs Green Snap Beans:

• 1 kilogram of Fresh Orange juice has 4.1 times more Vitamin C than Green Snap Beans.
• While 1 kg of Raw Green Snap Beans contains 3.5 times more Vitamin A, 3.5 times more Vitamin B2, 1.8 times more Vitamin B3, 3.5 times more Vitamin B6, 10.3 times more Vitamin E and 430 times more Vitamin K than Raw Orange juice.
• Both Fresh Orange juice and Green Snap Beans provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin B9 per one kilogram.
• 1 kilogram of Fresh Orange juice have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw 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 Fresh Orange juice vs Green Snap Beans:

• 1 kg of Raw Green Snap Beans contains 3.4 times more Calcium, 1.6 times more Copper, 5.2 times more Iron, 2.3 times more Magnesium, 15.4 times more Manganese, 2.2 times more Phosphorus and 4.8 times more Zinc than Raw Orange juice.
• Both Fresh Orange juice and Green Snap Beans contain similar levels of Potassium and Water per one kilogram.
• 1 kilogram of Fresh Orange juice lack sufficient amounts of Calcium, Manganese and Zinc
• Both Raw Orange juice as well as Raw Green Snap Beans lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Fresh Orange juice has 1.5 times more Carbohydrate, 2.6 times more Sugars and 1.5 times more Fructose than Green Snap Beans.
• While 1 kg of Raw Green Snap Beans contains 6.3 times more Omega 3, 13.5 times more Fiber and 2.6 times more Protein than Raw Orange juice.
• 1 kilogram of Fresh Orange juice provide inadequate amounts of Omega 3, Fiber and Protein
• Both Raw Orange juice as well as Raw Green Snap Beans provide inadequate amounts of Energy and Omega 6 in one kilogram.