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

Macros Ratio

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

Macro Nutrients

	Green Snap Beans	Oranges with Peel	Recommended Dietary Allowance
Energy	4.85% 141kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.3% 31.6g	54% 70.3g	130g per day for Men 19-50 years
Sugars	20.4% 14.8g	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	8.7% 6.3g	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	% 6.85g	NA	g per day for Men 19-50 years
Sucrose	% 1.63g	NA	g per day for Men 19-50 years
Fiber	32.2% 12.2g	53.7% 20.4g	38g per day for Men 19-50 years
Protein	15% 8.3g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Green Snap Beans	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	17.6% 159μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.3% 0.47mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.33mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.4% 1.02mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	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	37.4% 150μg	34% 136μg	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	61.5% 55.3mg	358% 322mg	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	12.4% 1.86mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	163% 195μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Snap Beans	Oranges with Peel	Recommended Dietary Allowance
Calcium	16.8% 168mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	34.8% 0.31mg	28.7% 0.26mg	0.9mg per day for Men 19-50 years
Fluoride	2.15% 86μg	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	58.4% 4.67mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	42.6% 0.98mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	419% 189μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	24.6% 172mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	28% 957mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	11% 410g	10% 373g	3700g per day for Men 19-50 years

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

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

• 1 pound of Green Snap Beans has 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 Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 1.5 times more Vitamin B5 and 5.8 times more Vitamin C than Raw Green Snap Beans.
• Both Green Snap Beans and Oranges with Peel provide similar amounts of Vitamin B1 and Vitamin B9 per one pound.
• 1 pound of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Green Snap Beans as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in one pound.

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

• 1 pound of Green Snap Beans has 1.2 times more Copper, 1.3 times more Iron, 1.8 times more Magnesium, 1.7 times more Phosphorus and 2.2 times more Zinc than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 1.9 times more Calcium than Raw Green Snap Beans.
• Both Green Snap Beans and Oranges with Peel contain similar levels of Potassium and Water per one pound.
• 1 pound of Oranges with Peel lack sufficient amounts of Zinc
• Both Raw Green Snap Beans as well as Raw Oranges with Peel lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Green Snap Beans has 4.3 times more Omega 3 and 1.4 times more Protein than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 2 times more Energy, 2.2 times more Carbohydrate and 1.7 times more Fiber than Raw Green Snap Beans.
• 1 pound of Green Snap Beans provide inadequate amounts of Energy
• 1 pound of Oranges with Peel provide inadequate amounts of Omega 3
• Both Raw Green Snap Beans as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in one pound.