Comparing Nutrients in 1 kilogram Oranges VS French Beans

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
French Beans	22%	5%	73%

Macro Nutrients

	Oranges	French Beans	Recommended Dietary Allowance
Energy	16.2% 470kcal	118% 3430kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	21% 20g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	6.9% 2.2g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	478% 7.65g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	26% 4.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	493% 641g	130g per day for Men 19-50 years
Sugars	129% 94g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	63% 24g	663% 252g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	336% 188g	56g per day for Men 19-50 years

Vitamins

	Oranges	French Beans	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	446% 5.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	170% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	130% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	158% 7.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	308% 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	998% 3990μg	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	591% 532mg	51% 46mg	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	12% 1.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	French Beans	Recommended Dietary Allowance
Calcium	40% 400mg	186% 1860mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	489% 4.4mg	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	12.5% 1mg	425% 34mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	448% 1880mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	522% 12mg	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	20% 140mg	434% 3040mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	387% 13160mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	235% 129μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	12% 180mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	173% 19mg	11mg per day for Men 19-50 years
Water	23.4% 868g	2.9% 108g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oranges vs French Beans:

• Raw Oranges have more Vitamin A and 11.6 times more Vitamin C than Raw French Beans.
• While Raw French Beans contain 6.1 times more Vitamin B1, 5.5 times more Vitamin B2, 7.4 times more Vitamin B3, 3.2 times more Vitamin B5, 6.7 times more Vitamin B6 and 13.3 times more Vitamin B9 than Raw Oranges.
• Both Raw Oranges as well as Raw French Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Oranges vs French Beans:

• Raw Oranges have 8.1 times more Water than Raw French Beans.
• While Raw French Beans contain 4.7 times more Calcium, 9.8 times more Copper, 34 times more Iron, 18.8 times more Magnesium, 48 times more Manganese, 21.7 times more Phosphorus, 7.3 times more Potassium, 25.8 times more Selenium, more Sodium and 27.1 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 1 kilogram:

• Raw French Beans contain 7.3 times more Energy, 16.8 times more Fat, 109.3 times more Omega 3, 24.6 times more Omega 6, 5.5 times more Carbohydrate, 10.5 times more Fiber and 20 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Raw French Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.