Comparing Nutrients in 1 pound Florida Oranges VS Boiled Green Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Boiled Green Snap Beans	18%	6%	76%

Macro Nutrients

	Florida Oranges	Boiled Green Snap Beans	Recommended Dietary Allowance
Energy	7.2% 209kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	25.2% 0.4g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	1.5% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.3% 52.3g	27.5% 35.7g	130g per day for Men 19-50 years
Sugars	57% 41.5g	22.7% 16.5g	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	28.6% 11g	38% 14.5g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	15.3% 8.57g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Boiled Green Snap Beans	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	16% 145μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	17.4% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	6.7% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	19.5% 0.25mg	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	19.3% 77μg	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	227% 204mg	49% 44mg	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	5.44% 0.82mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	181% 217μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Boiled Green Snap Beans	Recommended Dietary Allowance
Calcium	19.5% 195mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	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	5.1% 0.41mg	37% 2.95mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	4.73% 0.11mg	56.2% 1.3mg	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	7.78% 54.4mg	18.8% 132mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	19.5% 662mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	10.7% 395g	11% 405g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Boiled Green Snap Beans per 1 lb

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

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

• 1 pound of Florida Oranges has 1.4 times more Vitamin B1, 3.4 times more Vitamin B5 and 4.6 times more Vitamin C than Boiled Green Snap Beans.
• While 1 lb of Boiled and Drained Green Snap Beans contains 2.9 times more Vitamin A, 2.4 times more Vitamin B2, 1.5 times more Vitamin B3, 1.9 times more Vitamin B9, 2.6 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• Both Florida Oranges and Boiled Green Snap Beans provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Florida Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 1 pound of Boiled Green Snap Beans have insufficient amounts of Vitamin B5
• Both Raw Florida Oranges as well as Boiled and Drained Green Snap Beans have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 lb of Boiled and Drained Green Snap Beans contains 1.5 times more Copper, 7.2 times more Iron, 1.8 times more Magnesium, 11.9 times more Manganese, 2.4 times more Phosphorus and 3.1 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Boiled Green Snap Beans contain similar levels of Calcium, Potassium and Water per one pound.
• 1 pound of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• Both Raw Florida Oranges as well as Boiled and Drained Green Snap Beans lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Florida Oranges has 1.5 times more Carbohydrate and 2.5 times more Sugars than Boiled Green Snap Beans.
• While 1 lb of Boiled and Drained Green Snap Beans contains 8.1 times more Omega 3, 1.3 times more Fiber and 2.7 times more Protein than Raw Florida Oranges.
• 1 pound of Florida Oranges provide inadequate amounts of Omega 3 and Protein
• Both Raw Florida Oranges as well as Boiled and Drained Green Snap Beans provide inadequate amounts of Energy and Omega 6 in one pound.