Comparing Nutrients in 300 calories Fresh Orange juice VS Microwaved Green Snap Beans

Weight per 300 calories

• Fresh Orange juice: 667g
• Microwaved Green Snap Beans: 909g

Fresh Orange juice has 1.4 times more energy per 100g than Microwaved Green Snap Beans. It has low energy density when compared to other foods. Microwaved Green Snap Beans having low energy density.

Discover which food has more nutrients per 300 calories - Fresh Orange juice or Microwaved Green Snap Beans?

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Microwaved Green Snap Beans	23%	11%	66%

Macro Nutrients

	Fresh Orange juice	Microwaved Green Snap Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.37% 1.33g	4.7% 4.55g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	NA	32g per day for Men 19-50 years
Omega 3	4.6% 0.073g	NA	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	53.3% 69.3g	45% 58.3g	130g per day for Men 19-50 years
Sugars	77.2% 56g	40.4% 29.3g	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	19.5% 14g	18% 13g	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	% 12g	% 13g	g per day for Men 19-50 years
Sucrose	% 27.6g	% 3g	g per day for Men 19-50 years
Fiber	3.5% 1.33g	81.3% 31g	38g per day for Men 19-50 years
Protein	8.33% 4.67g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Microwaved Green Snap Beans	Recommended Dietary Allowance
Vitamin A	7.4% 66.7μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	52.4% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.7% 2.67mg	44% 7.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.27mg	54.5% 2.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.5% 0.27mg	86.7% 1.13mg	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	50% 200μg	107% 427μg	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	370% 333mg	73.7% 66.4mg	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	1.78% 0.27mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.56% 0.67μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Microwaved Green Snap Beans	Recommended Dietary Allowance
Calcium	7.33% 73.3mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	91% 0.82mg	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	16.7% 1.33mg	94% 7.55mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.3mg	60.6% 255mg	420mg per day for Men 19-50 years
Manganese	4.06% 0.093mg	131% 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	16% 113mg	63.6% 445mg	700mg per day for Men 19-50 years
Potassium	39.2% 1333mg	86.4% 2936mg	3400mg per day for Men 19-50 years
Selenium	1.2% 0.67μg	NA	55μg per day for Men 19-50 years
Sodium	0.44% 6.67mg	1.8% 27.3mg	1500mg per day for Men 19-50 years
Zinc	3.03% 0.33mg	31.4% 3.45mg	11mg per day for Men 19-50 years
Water	16% 589g	22% 819g	3700g per day for Men 19-50 years

Fresh Orange Juice VS Microwaved Green Snap Beans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Fresh Orange juice or Microwaved Green Snap Beans?

Lets compare vitamin content per 300 calories of Fresh Orange juice vs Microwaved Green Snap Beans:

• 300 calories of Fresh Orange juice have 5 times more Vitamin C than Microwaved Green Snap Beans.
• While 300 kcal of Microwaved Green Snap Beans contain 3.4 times more Vitamin B2, 2.6 times more Vitamin B3, 2.2 times more Vitamin B5, 4.2 times more Vitamin B6 and 2.1 times more Vitamin B9 than Raw Orange juice.
• Both Fresh Orange juice and Microwaved Green Snap Beans provide similar amounts of Vitamin B1 per 300 calories.

Comparing minerals per 300 calories for Fresh Orange juice vs Microwaved Green Snap Beans:

• 300 kcal of Microwaved Green Snap Beans contain 6.8 times more Calcium, 2.8 times more Copper, 5.7 times more Iron, 3.5 times more Magnesium, 32.3 times more Manganese, 3.9 times more Phosphorus, 2.2 times more Potassium, 10.4 times more Zinc and 1.4 times more Water than Raw Orange juice.
• 300 calories of Fresh Orange juice lack sufficient amounts of Manganese and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Fresh Orange juice have 1.9 times more Sugars than Microwaved Green Snap Beans.
• While 300 kcal of Microwaved Green Snap Beans contain 23.2 times more Fiber and 4.5 times more Protein than Raw Orange juice.
• Both Fresh Orange juice and Microwaved Green Snap Beans offer comparable quantities of Energy, Carbohydrate and Fructose per 300 calories.
• 300 calories of Fresh Orange juice provide inadequate amounts of Fiber