Comparing Nutrients in 1 kilogram Oranges with Peel VS Boiled Green Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Boiled Green Snap Beans	18%	6%	76%

Macro Nutrients

	Oranges with Peel	Boiled Green Snap Beans	Recommended Dietary Allowance
Energy	21.7% 630kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	55.6% 0.89g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	3.3% 0.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	119% 155g	60.6% 78.8g	130g per day for Men 19-50 years
Sugars	NA	50% 36.3g	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	118% 45g	84.2% 32g	38g per day for Men 19-50 years
Protein	23.2% 13g	33.8% 19g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Boiled Green Snap Beans	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	35.6% 320μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	61.7% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	74.6% 0.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	38.4% 6.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	14.8% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	43% 0.56mg	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	789% 710mg	108% 97mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	30.7% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	399% 479μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Boiled Green Snap Beans	Recommended Dietary Allowance
Calcium	70% 700mg	44% 440mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	63.3% 0.57mg	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	100% 8mg	81.3% 6.5mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	NA	124% 2.85mg	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	31.4% 220mg	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	43% 1460mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	22.2% 823g	24% 892g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Boiled Green Snap Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Oranges with Peel versus 1 kg of Boiled Green Snap Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oranges with Peel vs Boiled Green Snap Beans:

• 1 kilogram of Oranges with Peel has 1.4 times more Vitamin B1, 4.5 times more Vitamin B5, 1.7 times more Vitamin B6 and 7.3 times more Vitamin C than Boiled Green Snap Beans.
• While 1 kg of Boiled and Drained Green Snap Beans contains 2.5 times more Vitamin A and 1.9 times more Vitamin B2 than Raw Oranges with Peel .
• Both Oranges with Peel and Boiled Green Snap Beans provide similar amounts of Vitamin B3 and Vitamin B9 per one kilogram.
• 1 kilogram of Oranges with Peel have insufficient amounts of Vitamin A
• 1 kilogram of Boiled Green Snap Beans have insufficient amounts of Vitamin B5
• Both Raw Oranges with Peel as well as Boiled and Drained Green Snap Beans have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Oranges with Peel vs Boiled Green Snap Beans:

• 1 kilogram of Oranges with Peel has 1.6 times more Calcium, 1.2 times more Iron and 1.3 times more Potassium than Boiled Green Snap Beans.
• While 1 kg of Boiled and Drained Green Snap Beans contains 1.3 times more Magnesium, 1.3 times more Phosphorus and 2.3 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Boiled Green Snap Beans contain similar levels of Copper and Water per one kilogram.
• 1 kilogram of Oranges with Peel lack sufficient amounts of Zinc
• Both Raw Oranges with Peel as well as Boiled and Drained Green Snap Beans lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oranges with Peel has 1.8 times more Energy, 2 times more Carbohydrate and 1.4 times more Fiber than Boiled Green Snap Beans.
• While 1 kg of Boiled and Drained Green Snap Beans contains 5.6 times more Omega 3 and 1.5 times more Protein than Raw Oranges with Peel .
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3
• 1 kilogram of Boiled Green Snap Beans provide inadequate amounts of Energy
• Both Raw Oranges with Peel as well as Boiled and Drained Green Snap Beans provide inadequate amounts of Omega 6 in one kilogram.