Comparing Nutrients in 7 ounces Canned Orange Juice VS Boiled Green Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Boiled Green Snap Beans	18%	6%	76%

Macro Nutrients

	Canned Orange Juice	Boiled Green Snap Beans	Recommended Dietary Allowance
Energy	3.2% 93kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	0.65% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	12% 15.6g	130g per day for Men 19-50 years
Sugars	24% 17.4g	9.94% 7.2g	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	6.65% 4.82g	NA	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	% 4.5g	NA	g per day for Men 19-50 years
Sucrose	% 8.06g	NA	g per day for Men 19-50 years
Fiber	1.57% 0.6g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	6.7% 3.75g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Boiled Green Snap Beans	Recommended Dietary Allowance
Vitamin A	2% 18μg	7.06% 63.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.45% 0.077mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	7.6% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.14% 0.36mg	2.94% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.73% 0.062mg	8.55% 0.11mg	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	12% 47.6μg	16.4% 65.5μg	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	66.4% 59.7mg	21.4% 19.2mg	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	2.65% 0.4mg	6.1% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	79.2% 95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Boiled Green Snap Beans	Recommended Dietary Allowance
Calcium	2% 20mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	4.85% 0.044mg	12.6% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	1.55% 62μg	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	2.5% 0.2mg	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.042mg	24.6% 0.57mg	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	4.8% 33.7mg	8.22% 57.5mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	8.52% 290mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	4.7% 174g	4.8% 177g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Boiled Green Snap Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Orange Juice versus 7 oz of Boiled Green Snap Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Orange Juice vs Boiled Green Snap Beans:

• 7 ounces of Canned Orange Juice have 2.4 times more Vitamin B5 and 3.1 times more Vitamin C than Boiled Green Snap Beans.
• While 7 oz of Boiled and Drained Green Snap Beans contain 3.6 times more Vitamin A, 1.9 times more Vitamin B1, 4.6 times more Vitamin B2, 3.1 times more Vitamin B3, 1.8 times more Vitamin B6, 1.4 times more Vitamin B9, 2.3 times more Vitamin E and 479 times more Vitamin K than Unsweetened Canned Orange Juice.
• 7 ounces of Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• 7 ounces of Boiled Green Snap Beans have insufficient amounts of Vitamin B5
• Both Unsweetened Canned Orange Juice as well as Boiled and Drained Green Snap Beans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Orange Juice vs Boiled Green Snap Beans:

• 7 ounces of Canned Orange Juice have 1.3 times more Potassium than Boiled Green Snap Beans.
• While 7 oz of Boiled and Drained Green Snap Beans contain 4.4 times more Calcium, 2.6 times more Copper, 6.5 times more Iron, 1.8 times more Magnesium, 13.6 times more Manganese, 1.7 times more Phosphorus and 6.3 times more Zinc than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Boiled Green Snap Beans contain similar levels of Water per seven ounces.
• 7 ounces of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese and Zinc
• Both Unsweetened Canned Orange Juice as well as Boiled and Drained Green Snap Beans lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Orange Juice have 1.4 times more Carbohydrate and 2.4 times more Sugars than Boiled Green Snap Beans.
• While 7 oz of Boiled and Drained Green Snap Beans contain 12.7 times more Omega 3, 10.7 times more Fiber and 2.8 times more Protein than Unsweetened Canned Orange Juice.
• 7 ounces of Canned Orange Juice provide inadequate amounts of Omega 3, Fiber and Protein
• Both Unsweetened Canned Orange Juice as well as Boiled and Drained Green Snap Beans provide inadequate amounts of Energy and Omega 6 in seven ounces.