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

Macros Ratio

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

Macro Nutrients

	Oranges with Peel	Green Snap Beans	Recommended Dietary Allowance
Energy	9.85% 286kcal	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	54% 70.3g	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	53.7% 20.4g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	15% 8.3g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Green Snap Beans	Recommended Dietary Allowance
Vitamin A	6.55% 59μg	17.6% 159μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	36.3% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	21% 3.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	20.4% 1.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	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	34% 136μg	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	358% 322mg	61.5% 55.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Oranges with Peel	Green Snap Beans	Recommended Dietary Allowance
Calcium	31.8% 318mg	16.8% 168mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	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	45.4% 3.63mg	58.4% 4.67mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	NA	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	14.3% 100mg	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	28% 957mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	10% 373g	11% 410g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Oranges with Peel has 1.2 times more Vitamin B1, 1.5 times more Vitamin B5 and 5.8 times more Vitamin C than Green Snap Beans.
• While 1 lb of Raw Green Snap Beans contains 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 Raw Oranges with Peel .
• Both Oranges with Peel and Green Snap Beans provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Oranges with Peel as well as Raw Green Snap Beans have insufficient amounts of Vitamin B12 in one pound.

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

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

Comparison of macro-nutrients per 1 pound:

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