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

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Green Snap Beans	20%	5%	75%

Macro Nutrients

	Oranges with Peel	Green Snap Beans	Recommended Dietary Allowance
Energy	21.7% 630kcal	10.7% 310kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	2.27% 2.2g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	1.56% 0.5g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	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	119% 155g	53.6% 69.7g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 15g	g per day for Men 19-50 years
Sucrose	NA	% 3.6g	g per day for Men 19-50 years
Fiber	118% 45g	71% 27g	38g per day for Men 19-50 years
Protein	23.2% 13g	32.7% 18.3g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Green Snap Beans	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	39% 350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	68.3% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	80% 1.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	46% 7.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	45% 2.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	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	789% 710mg	136% 122mg	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	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	358% 430μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Green Snap Beans	Recommended Dietary Allowance
Calcium	70% 700mg	37% 370mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	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	100% 8mg	129% 10.3mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	NA	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	31.4% 220mg	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	62% 2110mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	22.2% 823g	24.4% 903g	3700g per day for Men 19-50 years

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

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

• 1 kilogram of Oranges with Peel has 1.2 times more Vitamin B1, 1.5 times more Vitamin B5 and 5.8 times more Vitamin C than Green Snap Beans.
• While 1 kg of Raw Green Snap Beans contains 2.7 times more Vitamin A, 2.1 times more Vitamin B2, 1.5 times more Vitamin B3 and 1.5 times more Vitamin B6 than Raw Oranges with Peel .
• Both Oranges with Peel and Green Snap Beans provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Oranges with Peel as well as Raw Green Snap Beans have insufficient amounts of Vitamin B12 in one kilogram.

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

• 1 kilogram of Oranges with Peel has 1.9 times more Calcium than Green Snap Beans.
• While 1 kg of Raw Green Snap Beans contains 1.3 times more Iron, 1.8 times more Magnesium, 1.7 times more Phosphorus and 2.2 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Green Snap Beans contain similar levels of Copper, Potassium and Water per one kilogram.
• 1 kilogram of Oranges with Peel lack sufficient amounts of Zinc
• Both Raw Oranges with Peel 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 Oranges with Peel has 2 times more Energy, 2.2 times more Carbohydrate and 1.7 times more Fiber than Green Snap Beans.
• While 1 kg of Raw Green Snap Beans contains 4.3 times more Omega 3 and 1.4 times more Protein than Raw Oranges with Peel .
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3
• 1 kilogram of Green Snap Beans provide inadequate amounts of Energy
• Both Raw Oranges with Peel as well as Raw Green Snap Beans provide inadequate amounts of Omega 6 in one kilogram.