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

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Microwaved Green Snap Beans	23%	11%	66%

Macro Nutrients

	Canned Orange Juice	Microwaved 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	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	NA	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	NA	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	9.8% 12.7g	130g per day for Men 19-50 years
Sugars	24% 17.4g	8.8% 6.4g	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	3.97% 2.88g	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	% 2.86g	g per day for Men 19-50 years
Sucrose	% 8.06g	% 0.65g	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	8.2% 4.6g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Microwaved 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	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	9.6% 1.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.14% 0.36mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.73% 0.062mg	19% 0.25mg	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	23.3% 93μg	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	16% 14.5mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Microwaved Green Snap Beans	Recommended Dietary Allowance
Calcium	2% 20mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	4.85% 0.044mg	20% 0.18mg	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	20.6% 1.65mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.042mg	28.6% 0.66mg	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	14% 97mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	19% 641mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	NA	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	6.86% 0.75mg	11mg per day for Men 19-50 years
Water	4.7% 174g	4.83% 179g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Canned Orange Juice have 4.1 times more Vitamin C than Microwaved Green Snap Beans.
• While 7 oz of Microwaved Green Snap Beans contain 2 times more Vitamin B1, 3.6 times more Vitamin B2, 3.8 times more Vitamin B3, 1.7 times more Vitamin B5, 4 times more Vitamin B6 and 2 times more Vitamin B9 than Unsweetened Canned Orange Juice.
• 7 ounces of Canned Orange Juice have insufficient amounts of Vitamin B2 and Vitamin B3

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

• 7 oz of Microwaved Green Snap Beans contain 5.5 times more Calcium, 4.1 times more Copper, 8.3 times more Iron, 2.8 times more Magnesium, 15.8 times more Manganese, 2.9 times more Phosphorus, 1.8 times more Potassium and 9.5 times more Zinc than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Microwaved 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

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Orange Juice have 1.7 times more Carbohydrate, 2.7 times more Sugars and 1.7 times more Fructose than Microwaved Green Snap Beans.
• While 7 oz of Microwaved Green Snap Beans contain 11.3 times more Fiber and 3.4 times more Protein than Unsweetened Canned Orange Juice.
• 7 ounces of Canned Orange Juice provide inadequate amounts of Fiber and Protein
• Both Unsweetened Canned Orange Juice as well as Microwaved Green Snap Beans provide inadequate amounts of Energy in seven ounces.