Comparing Nutrients in 1 pound Valencia Oranges VS Green Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Green Snap Beans	20%	5%	75%

Macro Nutrients

	Valencia Oranges	Green Snap Beans	Recommended Dietary Allowance
Energy	7.66% 222kcal	4.85% 141kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	19.6% 0.31g	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	41.5% 54g	24.3% 31.6g	130g per day for Men 19-50 years
Sugars	NA	20.4% 14.8g	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	8.7% 6.3g	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	% 6.85g	g per day for Men 19-50 years
Sucrose	NA	% 1.63g	g per day for Men 19-50 years
Fiber	30% 11.3g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	15% 8.3g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Green Snap Beans	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	17.6% 159μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	36.3% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	21% 3.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	20.4% 1.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	49% 0.64mg	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	44.2% 177μg	37.4% 150μg	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	244% 220mg	61.5% 55.3mg	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	NA	12.4% 1.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	163% 195μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Green Snap Beans	Recommended Dietary Allowance
Calcium	18% 181mg	16.8% 168mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	34.8% 0.31mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.15% 86μg	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	5.1% 0.41mg	58.4% 4.67mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	42.6% 0.98mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	419% 189μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	11% 77mg	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	28% 957mg	3400mg per day for Men 19-50 years
Selenium	NA	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	10.6% 392g	11% 410g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Valencia Oranges vs Green Snap Beans:

• Raw Valencia Oranges have 4 times more Vitamin C than Raw Green Snap Beans.
• While Raw Green Snap Beans contain 2.9 times more Vitamin A, 2.6 times more Vitamin B2, 2.7 times more Vitamin B3 and 2.2 times more Vitamin B6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Green Snap Beans have similar amounts of Vitamin B1, Vitamin B5 and Vitamin B9 per 1 lb.
• Both Raw Valencia Oranges as well as Raw Green Snap Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Raw Green Snap Beans contain 1.9 times more Copper, 11.4 times more Iron, 2.5 times more Magnesium, 9.4 times more Manganese, 2.2 times more Phosphorus and 4 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Green Snap Beans have similar amounts of Calcium, Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Valencia Oranges have 1.6 times more Energy and 1.7 times more Carbohydrate than Raw Green Snap Beans.
• While Raw Green Snap Beans contain 4.3 times more Omega 3 and 1.8 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Green Snap Beans have similar amounts of Fiber per 1 lb.
• Both Raw Valencia Oranges as well as Raw Green Snap Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.