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

Weight per 300 calories

• Fresh Orange juice: 667g
• Green Snap Beans: 968g

Fresh Orange juice has 1.5 times more energy per 100g than Green Snap Beans. It has low energy density when compared to other foods. Raw Green Snap Beans having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Green Snap Beans	20%	5%	75%

Macro Nutrients

	Fresh Orange juice	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	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	4.6% 0.073g	41.7% 0.67g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	2.5% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.3% 69.3g	52% 67.5g	130g per day for Men 19-50 years
Sugars	77.2% 56g	43.5% 31.5g	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	19.5% 14g	18.6% 13.5g	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	% 14.6g	g per day for Men 19-50 years
Sucrose	% 27.6g	% 3.5g	g per day for Men 19-50 years
Fiber	3.5% 1.33g	68.8% 26g	38g per day for Men 19-50 years
Protein	8.33% 4.67g	31.6% 17.7g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Green Snap Beans	Recommended Dietary Allowance
Vitamin A	7.4% 66.7μg	37.6% 339μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	77.4% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.7% 2.67mg	44.4% 7.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.27mg	43.5% 2.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.5% 0.27mg	105% 1.36mg	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	80% 319μg	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	370% 333mg	131% 118mg	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	1.78% 0.27mg	26.5% 3.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.56% 0.67μg	347% 416μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Green Snap Beans	Recommended Dietary Allowance
Calcium	7.33% 73.3mg	36% 358mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	74% 0.67mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4.6% 184μg	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	125% 9.97mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.3mg	57.6% 242mg	420mg per day for Men 19-50 years
Manganese	4.06% 0.093mg	91% 2.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	895% 403μg	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	52.5% 368mg	700mg per day for Men 19-50 years
Potassium	39.2% 1333mg	60% 2042mg	3400mg per day for Men 19-50 years
Selenium	1.2% 0.67μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	0.44% 6.67mg	3.87% 58mg	1500mg per day for Men 19-50 years
Zinc	3.03% 0.33mg	21% 2.32mg	11mg per day for Men 19-50 years
Water	16% 589g	23.6% 874g	3700g per day for Men 19-50 years

Fresh Orange Juice VS Green Snap Beans Nutrients Per 300 Kcal

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

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

• 300 calories of Fresh Orange juice have 2.8 times more Vitamin C than Green Snap Beans.
• While 300 kcal of Raw Green Snap Beans contain 5.1 times more Vitamin A, 1.3 times more Vitamin B1, 5 times more Vitamin B2, 2.7 times more Vitamin B3, 1.7 times more Vitamin B5, 5.1 times more Vitamin B6, 1.6 times more Vitamin B9, 14.9 times more Vitamin E and 624.2 times more Vitamin K than Raw Orange juice.
• 300 calories of Fresh Orange juice have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Orange juice as well as Raw Green Snap Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 kcal of Raw Green Snap Beans contain 4.9 times more Calcium, 2.3 times more Copper, 7.5 times more Iron, 3.3 times more Magnesium, 22.4 times more Manganese, 3.2 times more Phosphorus, 1.5 times more Potassium, 8.7 times more Selenium, 7 times more Zinc and 1.5 times more Water than Raw Orange juice.
• 300 calories of Fresh Orange juice lack sufficient amounts of Manganese, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Fresh Orange juice have 1.8 times more Sugars than Green Snap Beans.
• While 300 kcal of Raw Green Snap Beans contain 9.1 times more Omega 3, 19.6 times more Fiber and 3.8 times more Protein than Raw Orange juice.
• Both Fresh Orange juice and Green Snap Beans offer comparable quantities of Energy, Carbohydrate and Fructose per 300 calories.
• 300 calories of Fresh Orange juice provide inadequate amounts of Omega 3 and Fiber
• Both Raw Orange juice as well as Raw Green Snap Beans provide inadequate amounts of Omega 6 in 300 calories.