Comparing Nutrients in 1 kilogram Valencia Oranges VS Microwaved Green Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Microwaved Green Snap Beans	23%	11%	66%

Macro Nutrients

	Valencia Oranges	Microwaved Green Snap Beans	Recommended Dietary Allowance
Energy	17% 490kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	NA	32g per day for Men 19-50 years
Omega 3	10% 0.16g	NA	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	49.3% 64g	130g per day for Men 19-50 years
Sugars	NA	44.4% 32.2g	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	20% 14.5g	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	% 14.4g	g per day for Men 19-50 years
Sucrose	NA	% 3.3g	g per day for Men 19-50 years
Fiber	65.8% 25g	89.5% 34g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	41.3% 23g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Microwaved Green Snap Beans	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	57.7% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	48.3% 7.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	60% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	95% 1.24mg	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	98% 390μg	118% 470μg	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	539% 485mg	81% 73mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Microwaved Green Snap Beans	Recommended Dietary Allowance
Calcium	40% 400mg	55% 550mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	100% 0.9mg	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	11.3% 0.9mg	104% 8.3mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	144% 3.32mg	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	70% 490mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	95% 3230mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	34.5% 3.8mg	11mg per day for Men 19-50 years
Water	23.3% 863g	24.3% 900g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Valencia Oranges vs Microwaved Green Snap Beans:

• Raw Valencia Oranges have 6.6 times more Vitamin C than Microwaved Green Snap Beans.
• While Microwaved Green Snap Beans contain 1.9 times more Vitamin B2, 2.8 times more Vitamin B3 and 2 times more Vitamin B6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Microwaved Green Snap Beans have similar amounts of Vitamin B1, Vitamin B5 and Vitamin B9 per 1 kg.

Comparing minerals per 1 kilogram for Valencia Oranges vs Microwaved Green Snap Beans:

• Microwaved Green Snap Beans contain 1.4 times more Calcium, 2.4 times more Copper, 9.2 times more Iron, 2.8 times more Magnesium, 14.4 times more Manganese, 2.9 times more Phosphorus, 1.8 times more Potassium and 6.3 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Microwaved Green Snap Beans have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Valencia Oranges have 1.5 times more Energy and 1.9 times more Carbohydrate than Microwaved Green Snap Beans.
• While Microwaved Green Snap Beans contain 1.4 times more Fiber and 2.2 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Microwaved Green Snap Beans have insufficient amounts of Fat, Glucose and Sucrose in 1 kg.