Comparing Nutrients in 1 kilogram Navel Oranges VS Green Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Green Snap Beans	20%	5%	75%

Macro Nutrients

	Navel Oranges	Green Snap Beans	Recommended Dietary Allowance
Energy	17% 490kcal	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	0.53% 0.17g	1.56% 0.5g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	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	96% 125g	53.6% 69.7g	130g per day for Men 19-50 years
Sugars	117% 85g	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	31% 22.5g	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	% 19.7g	% 15g	g per day for Men 19-50 years
Sucrose	% 42.8g	% 3.6g	g per day for Men 19-50 years
Fiber	58% 22g	71% 27g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	32.7% 18.3g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Green Snap Beans	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	39% 350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	68.3% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	80% 1.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	46% 7.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	45% 2.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	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	85% 340μg	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	657% 591mg	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	10% 1.5mg	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	358% 430μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Green Snap Beans	Recommended Dietary Allowance
Calcium	43% 430mg	37% 370mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	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	16.3% 1.3mg	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	12.6% 0.29mg	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	33% 230mg	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	62% 2110mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	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	7.27% 0.8mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	23.2% 860g	24.4% 903g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Green Snap Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Navel Oranges 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 Navel Oranges vs Green Snap Beans:

• 1 kilogram of Navel Oranges has 4.8 times more Vitamin C than Green Snap Beans.
• While 1 kg of Raw Green Snap Beans contains 2.9 times more Vitamin A, 2 times more Vitamin B2, 1.7 times more Vitamin B3, 1.8 times more Vitamin B6, 2.7 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Green Snap Beans provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin B9 per one kilogram.
• 1 kilogram of Navel Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Navel Oranges 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 Navel Oranges vs Green Snap Beans:

• 1 kg of Raw Green Snap Beans contains 1.8 times more Copper, 7.9 times more Iron, 2.3 times more Magnesium, 7.4 times more Manganese, 1.7 times more Phosphorus, 1.3 times more Potassium and 3 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Green Snap Beans contain similar levels of Calcium and Water per one kilogram.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• Both Raw Navel Oranges 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 Navel Oranges has 1.8 times more Carbohydrate, 2.6 times more Sugars and 1.6 times more Fructose than Green Snap Beans.
• While 1 kg of Raw Green Snap Beans contains 7.7 times more Omega 3 and 2 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Green Snap Beans offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Navel Oranges provide inadequate amounts of Omega 3 and Protein
• Both Raw Navel Oranges as well as Raw Green Snap Beans provide inadequate amounts of Energy and Omega 6 in one kilogram.