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

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Green Snap Beans	20%	5%	75%

Macro Nutrients

	Canned Orange Juice	Green Snap Beans	Recommended Dietary Allowance
Energy	3.2% 93kcal	2.12% 61.5kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	10.6% 14g	130g per day for Men 19-50 years
Sugars	24% 17.4g	8.92% 6.47g	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	3.8% 2.76g	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	% 3g	g per day for Men 19-50 years
Sucrose	% 8.06g	% 0.71g	g per day for Men 19-50 years
Fiber	1.57% 0.6g	14% 5.36g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	6.5% 3.63g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Green Snap Beans	Recommended Dietary Allowance
Vitamin A	2% 18μg	7.7% 69.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.45% 0.077mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	9.1% 1.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.14% 0.36mg	8.93% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.73% 0.062mg	21.5% 0.28mg	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	27% 24.2mg	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	5.42% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	71% 85.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Green Snap Beans	Recommended Dietary Allowance
Calcium	2% 20mg	7.34% 73.4mg	1000mg per day for Men 19-50 years
Copper	4.85% 0.044mg	15.2% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	1.55% 62μg	0.94% 37.7μg	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	25.5% 2.04mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.042mg	18.6% 0.43mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	183% 82.6μg	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	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	12.3% 419mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	4.7% 174g	4.84% 179g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Canned Orange Juice have 2.5 times more Vitamin C than Green Snap Beans.
• While 7 oz of Raw Green Snap Beans contain 3.9 times more Vitamin A, 2.1 times more Vitamin B1, 5 times more Vitamin B2, 3.7 times more Vitamin B3, 1.3 times more Vitamin B5, 4.5 times more Vitamin B6, 1.4 times more Vitamin B9, 2.1 times more Vitamin E and 430 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
• Both Unsweetened Canned Orange Juice as well as Raw 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 Green Snap Beans:

• 7 oz of Raw Green Snap Beans contain 3.7 times more Calcium, 3.1 times more Copper, 10.3 times more Iron, 2.5 times more Magnesium, 10.3 times more Manganese, 2.2 times more Phosphorus and 6 times more Zinc than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Green Snap Beans contain similar levels of Potassium and 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 Raw Green Snap Beans lack sufficient amounts of Fluoride and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Orange Juice have 1.6 times more Carbohydrate, 2.7 times more Sugars and 1.7 times more Fructose than Green Snap Beans.
• While 7 oz of Raw Green Snap Beans contain 9.9 times more Omega 3, 9 times more Fiber and 2.7 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 Raw Green Snap Beans provide inadequate amounts of Energy and Omega 6 in seven ounces.