Comparing Nutrients in 5 ounces Fresh Orange juice VS 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	2.2% 63.8kcal	1.6% 46.8kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	NA	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	NA	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	11.3% 14.7g	7% 9.1g	130g per day for Men 19-50 years
Sugars	16.4% 12g	6.3% 4.56g	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	4.14% 3g	2.83% 2.06g	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	% 2.57g	% 2.04g	g per day for Men 19-50 years
Sucrose	% 5.87g	% 0.47g	g per day for Men 19-50 years
Fiber	0.75% 0.28g	12.7% 4.8g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	5.85% 3.27g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Microwaved Green Snap Beans	Recommended Dietary Allowance
Vitamin A	1.57% 14μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	9.2% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	8.18% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	6.85% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.4% 0.27mg	8.5% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.36% 0.057mg	13.5% 0.18mg	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	10.6% 42.5μg	16.7% 66.6μg	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	78.7% 71mg	11.5% 10.3mg	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	0.38% 0.057mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Microwaved Green Snap Beans	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	6.93% 0.062mg	14% 0.13mg	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	3.54% 0.28mg	14.7% 1.18mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	0.86% 0.02mg	20.5% 0.47mg	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	3.44% 24mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	8.34% 283mg	13.5% 458mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	NA	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.071mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	3.4% 125g	3.45% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Microwaved Green Snap Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Fresh Orange juice versus 5 oz of Microwaved Green Snap Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Fresh Orange juice vs Microwaved Green Snap Beans:

• 5 ounces of Fresh Orange juice have 6.8 times more Vitamin C than Microwaved Green Snap Beans.
• While 5 oz of Microwaved Green Snap Beans contain 2.5 times more Vitamin B2, 1.9 times more Vitamin B3, 1.6 times more Vitamin B5, 3.1 times more Vitamin B6 and 1.6 times more Vitamin B9 than Raw Orange juice.
• Both Fresh Orange juice and Microwaved Green Snap Beans provide similar amounts of Vitamin B1 per five ounces.

Comparing minerals per 5 ounces for Fresh Orange juice vs Microwaved Green Snap Beans:

• 5 oz of Microwaved Green Snap Beans contain 5 times more Calcium, 2 times more Copper, 4.2 times more Iron, 2.5 times more Magnesium, 23.7 times more Manganese, 2.9 times more Phosphorus, 1.6 times more Potassium and 7.6 times more Zinc than Raw Orange juice.
• Both Fresh Orange juice and Microwaved Green Snap Beans contain similar levels of Water per five ounces.
• 5 ounces of Fresh Orange juice lack sufficient amounts of Calcium, Manganese and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Fresh Orange juice have 1.6 times more Carbohydrate, 2.6 times more Sugars and 1.5 times more Fructose than Microwaved Green Snap Beans.
• While 5 oz of Microwaved Green Snap Beans contain 17 times more Fiber and 3.3 times more Protein than Raw Orange juice.
• 5 ounces of Fresh Orange juice provide inadequate amounts of Fiber and Protein
• Both Raw Orange juice as well as Microwaved Green Snap Beans provide inadequate amounts of Energy in five ounces.