Comparing Nutrients in 7 ounces Canned Orange Juice VS Microwaved All Styles Frozen Green Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Microwaved All Styles Frozen Green Snap Beans	20%	9%	71%

Macro Nutrients

	Canned Orange Juice	Microwaved All Styles Frozen Green Snap Beans	Recommended Dietary Allowance
Energy	3.2% 93kcal	2.26% 65.5kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	16.4% 0.26g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	10.7% 14g	130g per day for Men 19-50 years
Sugars	24% 17.4g	7.1% 5.16g	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	3.72% 2.7g	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	% 1.65g	g per day for Men 19-50 years
Sucrose	% 8.06g	% 0.81g	g per day for Men 19-50 years
Fiber	1.57% 0.6g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	7% 3.93g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Microwaved All Styles Frozen Green Snap Beans	Recommended Dietary Allowance
Vitamin A	2% 18μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.45% 0.077mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	15.7% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	6% 0.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.14% 0.36mg	6.67% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.73% 0.062mg	9.6% 0.13mg	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	5.95% 24μg	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	66.4% 59.7mg	24.3% 22mg	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	2.65% 0.4mg	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	95% 115μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Microwaved All Styles Frozen Green Snap Beans	Recommended Dietary Allowance
Calcium	2% 20mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	4.85% 0.044mg	14.6% 0.13mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	13.7% 57.5mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.042mg	28.5% 0.65mg	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	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	5.6% 0.62mg	11mg per day for Men 19-50 years
Water	4.7% 174g	4.82% 178g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Microwaved All Styles Frozen Green Snap Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Orange Juice versus 7 oz of Microwaved All Styles Frozen 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 Microwaved All Styles Frozen Green Snap Beans:

• 7 ounces of Canned Orange Juice have 2 times more Vitamin B9 and 2.7 times more Vitamin C than Microwaved All Styles Frozen Green Snap Beans.
• While 7 oz of Microwaved All Styles Frozen Green Snap Beans contain 1.9 times more Vitamin B1, 4.9 times more Vitamin B2, 2.4 times more Vitamin B3, 2 times more Vitamin B6, 2.1 times more Vitamin E and 577 times more Vitamin K than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Microwaved All Styles Frozen Green Snap Beans provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin E and Vitamin K

Comparing minerals per 7 ounces for Canned Orange Juice vs Microwaved All Styles Frozen Green Snap Beans:

• 7 oz of Microwaved All Styles Frozen Green Snap Beans contain 6.1 times more Calcium, 3 times more Copper, 8 times more Iron, 2.9 times more Magnesium, 15.7 times more Manganese, 2.5 times more Phosphorus, 1.3 times more Potassium and 7.8 times more Zinc than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Microwaved All Styles Frozen 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 Microwaved All Styles Frozen 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 1.6 times more Carbohydrate, 3.4 times more Sugars and 1.8 times more Fructose than Microwaved All Styles Frozen Green Snap Beans.
• While 7 oz of Microwaved All Styles Frozen Green Snap Beans contain 18.9 times more Omega 3, 11.3 times more Fiber and 2.9 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 Microwaved All Styles Frozen Green Snap Beans provide inadequate amounts of Energy and Omega 6 in seven ounces.