Comparing Nutrients in 7 ounces Fresh Orange juice VS Green Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Green Snap Beans	20%	5%	75%

Macro Nutrients

	Fresh Orange juice	Green Snap Beans	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	2.12% 61.5kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	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	16% 20.6g	10.6% 14g	130g per day for Men 19-50 years
Sugars	23% 16.7g	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	5.8% 4.2g	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	% 3.6g	% 3g	g per day for Men 19-50 years
Sucrose	% 8.2g	% 0.71g	g per day for Men 19-50 years
Fiber	1.04% 0.4g	14% 5.36g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	6.5% 3.63g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Green Snap Beans	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	7.7% 69.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	9.1% 1.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.54% 0.38mg	8.93% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	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	15% 59.5μg	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	110% 99mg	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	0.53% 0.079mg	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

	Fresh Orange juice	Green Snap Beans	Recommended Dietary Allowance
Calcium	2.2% 22mg	7.34% 73.4mg	1000mg per day for Men 19-50 years
Copper	9.7% 0.087mg	15.2% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	4.96% 0.4mg	25.5% 2.04mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	1.2% 0.028mg	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	11.7% 397mg	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	0.13% 2mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	4.74% 175g	4.84% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Green Snap Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Fresh 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 Fresh Orange juice vs Green Snap Beans:

• 7 ounces of Fresh Orange juice have 4.1 times more Vitamin C than Green Snap Beans.
• While 7 oz of Raw Green Snap Beans contain 3.5 times more Vitamin A, 3.5 times more Vitamin B2, 1.8 times more Vitamin B3, 3.5 times more Vitamin B6, 10.3 times more Vitamin E and 430 times more Vitamin K than Raw Orange juice.
• Both Fresh Orange juice and Green Snap Beans provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin B9 per seven ounces.
• 7 ounces of Fresh Orange juice have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw 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 Fresh Orange juice vs Green Snap Beans:

• 7 oz of Raw Green Snap Beans contain 3.4 times more Calcium, 1.6 times more Copper, 5.2 times more Iron, 2.3 times more Magnesium, 15.4 times more Manganese, 2.2 times more Phosphorus and 4.8 times more Zinc than Raw Orange juice.
• Both Fresh Orange juice and Green Snap Beans contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Fresh Orange juice lack sufficient amounts of Calcium, Manganese and Zinc
• Both Raw Orange juice as well as Raw Green Snap Beans lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Fresh Orange juice have 1.5 times more Carbohydrate, 2.6 times more Sugars and 1.5 times more Fructose than Green Snap Beans.
• While 7 oz of Raw Green Snap Beans contain 6.3 times more Omega 3, 13.5 times more Fiber and 2.6 times more Protein than Raw Orange juice.
• 7 ounces of Fresh Orange juice provide inadequate amounts of Omega 3, Fiber and Protein
• Both Raw Orange juice as well as Raw Green Snap Beans provide inadequate amounts of Energy and Omega 6 in seven ounces.