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

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Microwaved Green Snap Beans	23%	11%	66%

Macro Nutrients

	Florida Oranges	Microwaved Green Snap Beans	Recommended Dietary Allowance
Energy	7.2% 209kcal	5.16% 150kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	NA	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	NA	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	40.3% 52.3g	22.4% 29g	130g per day for Men 19-50 years
Sugars	57% 41.5g	20% 14.6g	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	9.07% 6.58g	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	% 6.53g	g per day for Men 19-50 years
Sucrose	NA	% 1.5g	g per day for Men 19-50 years
Fiber	28.6% 11g	40.6% 15.4g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	18.7% 10.5g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Microwaved Green Snap Beans	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	29.5% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	27.2% 1.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	43.3% 0.56mg	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	53.3% 213μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	227% 204mg	36.8% 33mg	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	5.44% 0.82mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Microwaved Green Snap Beans	Recommended Dietary Allowance
Calcium	19.5% 195mg	25% 249mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	45.4% 0.41mg	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	47% 3.76mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	4.73% 0.11mg	65.5% 1.5mg	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	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	43% 1465mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	15.7% 1.72mg	11mg per day for Men 19-50 years
Water	10.7% 395g	11% 408g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Florida Oranges versus 1 lb of Microwaved 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 Microwaved Green Snap Beans:

• 1 pound of Florida Oranges has 1.3 times more Vitamin B1 and 6.2 times more Vitamin C than Microwaved Green Snap Beans.
• While 1 lb of Microwaved Green Snap Beans contains 1.9 times more Vitamin B2, 1.9 times more Vitamin B3, 2.4 times more Vitamin B6 and 2.8 times more Vitamin B9 than Raw Florida Oranges.
• Both Florida Oranges and Microwaved Green Snap Beans provide similar amounts of Vitamin B5 per one pound.

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

• 1 lb of Microwaved Green Snap Beans contains 1.3 times more Calcium, 2.3 times more Copper, 9.2 times more Iron, 2.8 times more Magnesium, 13.8 times more Manganese, 4.1 times more Phosphorus, 1.9 times more Potassium and 4.8 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Microwaved Green Snap Beans contain similar levels of Water per one pound.
• 1 pound of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Florida Oranges has 1.8 times more Carbohydrate and 2.8 times more Sugars than Microwaved Green Snap Beans.
• While 1 lb of Microwaved Green Snap Beans contains 1.4 times more Fiber and 3.3 times more Protein than Raw Florida Oranges.
• 1 pound of Florida Oranges provide inadequate amounts of Protein
• Both Raw Florida Oranges as well as Microwaved Green Snap Beans provide inadequate amounts of Energy in one pound.