Comparing Nutrients in 500 calories Microwaved Green Snap Beans VS Chilled Orange Juice

Weight per 500 calories

• Microwaved Green Snap Beans: 1515g
• Chilled Orange Juice: 1020g

Chilled Orange Juice from Concentrate has 1.5 times more energy per unit of mass than Microwaved Green Snap Beans, which is low in comparison to other foods. Microwaved Green Snap Beans having low energy density.

Discover which food has more nutrients per 500 calories - Microwaved Green Snap Beans or Chilled Orange Juice?

Macros Ratio

	Protein	Fat	Carbs
Microwaved Green Snap Beans	23%	11%	66%
Chilled Orange Juice	5%	2%	93%

Macro Nutrients

	Microwaved Green Snap Beans	Chilled Orange Juice	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.8% 7.58g	1.26% 1.22g	97g per day for Men 19-50 years
Saturated Fat	NA	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	NA	4.46% 0.071g	1.6g per day for Men 19-50 years
Omega 6	NA	1.4% 0.23g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74.7% 97g	91% 118g	130g per day for Men 19-50 years
Sugars	67.3% 48.8g	117% 84.8g	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	30.3% 22g	31.4% 22.8g	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	% 22g	% 21.2g	g per day for Men 19-50 years
Sucrose	% 5g	% 41g	g per day for Men 19-50 years
Fiber	136% 51.5g	8.06% 3.06g	38g per day for Men 19-50 years
Protein	62.5% 35g	12.4% 6.94g	56g per day for Men 19-50 years

Vitamins

	Microwaved Green Snap Beans	Chilled Orange Juice	Recommended Dietary Allowance
Vitamin A	NA	2.27% 20.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	98% 1.2mg	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.4% 1.14mg	30.6% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73.2% 11.7mg	18% 2.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	91% 4.55mg	39.8% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	145% 1.88mg	59.7% 0.78mg	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	178% 712μg	48.5% 194μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	123% 111mg	381% 343mg	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	13.6% 2.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved Green Snap Beans	Chilled Orange Juice	Recommended Dietary Allowance
Calcium	83.3% 833mg	11.2% 112mg	1000mg per day for Men 19-50 years
Copper	152% 1.36mg	47.6% 0.43mg	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	157% 12.6mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	101% 424mg	26.7% 112mg	420mg per day for Men 19-50 years
Manganese	219% 5.03mg	10.2% 0.23mg	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	106% 742mg	24.8% 173mg	700mg per day for Men 19-50 years
Potassium	144% 4894mg	53.4% 1816mg	3400mg per day for Men 19-50 years
Selenium	NA	1.86% 1.02μg	55μg per day for Men 19-50 years
Sodium	3.03% 45.5mg	1.36% 20.4mg	1500mg per day for Men 19-50 years
Zinc	52.3% 5.76mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	37% 1364g	24% 890g	3700g per day for Men 19-50 years

Microwaved Green Snap Beans VS Chilled Orange Juice Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Microwaved Green Snap Beans or Chilled Orange Juice?

Lets compare vitamin content per 500 calories of Microwaved Green Snap Beans vs Chilled Orange Juice:

• 500 calories of Microwaved Green Snap Beans have 2.5 times more Vitamin B1, 2.9 times more Vitamin B2, 4.1 times more Vitamin B3, 2.3 times more Vitamin B5, 2.4 times more Vitamin B6 and 3.7 times more Vitamin B9 than Chilled Orange Juice.
• While 500 kcal of Chilled Orange Juice from Concentrate contain 3.1 times more Vitamin C than Microwaved Green Snap Beans.

Comparing minerals per 500 calories for Microwaved Green Snap Beans vs Chilled Orange Juice:

• 500 calories of Microwaved Green Snap Beans have 7.4 times more Calcium, 3.2 times more Copper, 9.5 times more Iron, 3.8 times more Magnesium, 21.4 times more Manganese, 4.3 times more Phosphorus, 2.7 times more Potassium, 8.1 times more Zinc and 1.5 times more Water than Chilled Orange Juice.
• 500 calories of Chilled Orange Juice lack sufficient amounts of Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Microwaved Green Snap Beans have 16.8 times more Fiber and 5 times more Protein than Chilled Orange Juice.
• While 500 kcal of Chilled Orange Juice from Concentrate contain 1.7 times more Sugars than Microwaved Green Snap Beans.
• Both Microwaved Green Snap Beans and Chilled Orange Juice offer comparable quantities of Energy, Carbohydrate and Fructose per 500 calories.
• 500 calories of Chilled Orange Juice provide inadequate amounts of Fiber