Comparing Nutrients in 500 calories Oranges with Peel VS Green Snap Beans

Weight per 500 calories

• Oranges with Peel: 794g
• Green Snap Beans: 1613g

Oranges with Peel have 2 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 500 calories - Oranges with Peel or 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.45% 2.4g	3.66% 3.55g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	2.52% 0.81g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	69.6% 1.1g	1.6g per day for Men 19-50 years
Omega 6	2.05% 0.35g	4.17% 0.71g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	86.5% 112g	130g per day for Men 19-50 years
Sugars	NA	72.5% 52.6g	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	31% 22.4g	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	% 24.4g	g per day for Men 19-50 years
Sucrose	NA	% 5.8g	g per day for Men 19-50 years
Fiber	94% 35.7g	115% 43.5g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	52.7% 29.5g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Green Snap Beans	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	62.7% 565μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	110% 1.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	129% 1.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.97mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.4% 2.6mg	72.6% 3.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.8% 0.74mg	175% 2.27mg	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	59.5% 238μg	133% 532μg	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	626% 563mg	219% 197mg	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	44% 6.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	578% 694μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Green Snap Beans	Recommended Dietary Allowance
Calcium	55.6% 556mg	59.7% 597mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	124% 1.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	7.66% 306μg	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	79.4% 6.35mg	208% 16.6mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	96% 403mg	420mg per day for Men 19-50 years
Manganese	NA	151% 3.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1491% 671μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	25% 175mg	87.6% 613mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	100% 3403mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	17.6% 9.68μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	6.45% 97mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	35% 3.87mg	11mg per day for Men 19-50 years
Water	17.7% 653g	39.4% 1457g	3700g per day for Men 19-50 years

Oranges With Peel VS Green Snap Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oranges with Peel or Green Snap Beans?

Lets compare vitamin content per 500 calories of Oranges with Peel vs Green Snap Beans:

• 500 calories of Oranges with Peel have 2.9 times more Vitamin C than Green Snap Beans.
• While 500 kcal of Raw Green Snap Beans contain 5.5 times more Vitamin A, 1.7 times more Vitamin B1, 4.2 times more Vitamin B2, 3 times more Vitamin B3, 1.4 times more Vitamin B5, 3.1 times more Vitamin B6 and 2.2 times more Vitamin B9 than Raw Oranges with Peel .
• Both Raw Oranges with Peel as well as Raw Green Snap Beans have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Oranges with Peel vs Green Snap Beans:

• 500 kcal of Raw Green Snap Beans contain 2.5 times more Copper, 2.6 times more Iron, 3.6 times more Magnesium, 3.5 times more Phosphorus, 2.2 times more Potassium, 1.7 times more Selenium, 4.4 times more Zinc and 2.2 times more Water than Raw Oranges with Peel .
• Both Oranges with Peel and Green Snap Beans contain similar levels of Calcium per 500 calories.
• 500 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Raw Green Snap Beans contain 8.8 times more Omega 3 and 2.9 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Green Snap Beans offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.
• 500 calories of Oranges with Peel provide inadequate amounts of Omega 3
• Both Raw Oranges with Peel as well as Raw Green Snap Beans provide inadequate amounts of Omega 6 in 500 calories.