Comparing Nutrients in 1 pound Microwaved Green Snap Beans VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Microwaved Green Snap Beans	23%	11%	66%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Microwaved Green Snap Beans	Oranges with Peel	Recommended Dietary Allowance
Energy	5.16% 150kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	NA	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	NA	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.4% 29g	54% 70.3g	130g per day for Men 19-50 years
Sugars	20% 14.6g	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	9.07% 6.58g	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	% 6.53g	NA	g per day for Men 19-50 years
Sucrose	% 1.5g	NA	g per day for Men 19-50 years
Fiber	40.6% 15.4g	53.7% 20.4g	38g per day for Men 19-50 years
Protein	18.7% 10.5g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Microwaved Green Snap Beans	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	NA	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.5% 0.35mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.2% 1.36mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	32.4% 0.42mg	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	53.3% 213μg	34% 136μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	36.8% 33mg	358% 322mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Microwaved Green Snap Beans	Oranges with Peel	Recommended Dietary Allowance
Calcium	25% 249mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	28.7% 0.26mg	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	47% 3.76mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	65.5% 1.5mg	NA	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	31.8% 222mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	43% 1465mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	NA	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.72mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	11% 408g	10% 373g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 1 pound of Microwaved Green Snap Beans vs Oranges with Peel :

• 1 pound of Microwaved Green Snap Beans has 1.5 times more Vitamin B2, 1.5 times more Vitamin B3, 1.3 times more Vitamin B6 and 1.6 times more Vitamin B9 than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 1.3 times more Vitamin B1 and 9.7 times more Vitamin C than Microwaved Green Snap Beans.
• Both Microwaved Green Snap Beans and Oranges with Peel provide similar amounts of Vitamin B5 per one pound.

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

• 1 pound of Microwaved Green Snap Beans has 1.6 times more Copper, 2 times more Magnesium, 2.2 times more Phosphorus, 1.6 times more Potassium and 3.5 times more Zinc than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 1.3 times more Calcium than Microwaved Green Snap Beans.
• Both Microwaved Green Snap Beans and Oranges with Peel contain similar levels of Iron and Water per one pound.
• 1 pound of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Microwaved Green Snap Beans has 1.8 times more Protein than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 1.9 times more Energy, 2.4 times more Carbohydrate and 1.3 times more Fiber than Microwaved Green Snap Beans.
• 1 pound of Microwaved Green Snap Beans provide inadequate amounts of Energy