Comparing Nutrients in 5 ounces Oranges with Peel VS 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	3.08% 89.3kcal	1.5% 44kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	0.37% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	7.6% 9.88g	130g per day for Men 19-50 years
Sugars	NA	6.37% 4.62g	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	2.7% 1.97g	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	% 2.14g	g per day for Men 19-50 years
Sucrose	NA	% 0.51g	g per day for Men 19-50 years
Fiber	16.8% 6.38g	10% 3.83g	38g per day for Men 19-50 years
Protein	3.3% 1.84g	4.63% 2.6g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Green Snap Beans	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	5.5% 49.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	9.7% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	6.5% 1.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.36% 0.47mg	6.38% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	15.4% 0.2mg	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	11.7% 46.8μg	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	112% 101mg	19.2% 17.3mg	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	3.87% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	50.8% 61μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Green Snap Beans	Recommended Dietary Allowance
Calcium	9.92% 99mg	5.24% 52.4mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	11% 0.098mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.67% 27μg	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	14% 1.13mg	18.2% 1.46mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	NA	13.3% 0.31mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	131% 59μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	4.45% 31mg	7.7% 54mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	8.8% 299mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	3.15% 117g	3.46% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Green Snap Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Oranges with Peel versus 5 oz of Green Snap Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oranges with Peel vs Green Snap Beans:

• 5 ounces of Oranges with Peel have 1.2 times more Vitamin B1, 1.5 times more Vitamin B5 and 5.8 times more Vitamin C than Green Snap Beans.
• While 5 oz of Raw Green Snap Beans contain 2.7 times more Vitamin A, 2.1 times more Vitamin B2, 1.5 times more Vitamin B3 and 1.5 times more Vitamin B6 than Raw Oranges with Peel .
• Both Oranges with Peel and Green Snap Beans provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Oranges with Peel as well as Raw Green Snap Beans have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Oranges with Peel vs Green Snap Beans:

• 5 ounces of Oranges with Peel have 1.9 times more Calcium than Green Snap Beans.
• While 5 oz of Raw Green Snap Beans contain 1.3 times more Iron, 1.8 times more Magnesium, 1.7 times more Phosphorus and 2.2 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Green Snap Beans contain similar levels of Copper, Potassium and Water per five ounces.
• 5 ounces of Oranges with Peel lack sufficient amounts of Zinc
• Both Raw Oranges with Peel as well as Raw Green Snap Beans lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oranges with Peel have 2 times more Energy, 2.2 times more Carbohydrate and 1.7 times more Fiber than Green Snap Beans.
• While 5 oz of Raw Green Snap Beans contain 4.3 times more Omega 3 and 1.4 times more Protein than Raw Oranges with Peel .
• 5 ounces of Oranges with Peel provide inadequate amounts of Omega 3
• 5 ounces of Green Snap Beans provide inadequate amounts of Energy
• Both Raw Oranges with Peel as well as Raw Green Snap Beans provide inadequate amounts of Omega 6 in five ounces.