Comparing Nutrients in 7 ounces Florida Oranges VS Boiled Green Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Boiled Green Snap Beans	18%	6%	76%

Macro Nutrients

	Florida Oranges	Boiled Green Snap Beans	Recommended Dietary Allowance
Energy	3.15% 91kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	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	17.6% 23g	12% 15.6g	130g per day for Men 19-50 years
Sugars	25% 18g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	12.5% 4.76g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	6.7% 3.75g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Boiled Green Snap Beans	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	7.06% 63.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	7.6% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	2.94% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	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	8.43% 33.7μg	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	99% 89.3mg	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	2.4% 0.36mg	6.1% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	79.2% 95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Boiled Green Snap Beans	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	12.6% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	2.23% 0.18mg	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	2.07% 0.048mg	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	3.4% 24mg	8.22% 57.5mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	8.52% 290mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	4.67% 173g	4.8% 177g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Boiled Green Snap Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Florida Oranges 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 Florida Oranges vs Boiled Green Snap Beans:

• 7 ounces of Florida Oranges have 1.4 times more Vitamin B1, 3.4 times more Vitamin B5 and 4.6 times more Vitamin C than Boiled Green Snap Beans.
• While 7 oz of Boiled and Drained Green Snap Beans contain 2.9 times more Vitamin A, 2.4 times more Vitamin B2, 1.5 times more Vitamin B3, 1.9 times more Vitamin B9, 2.6 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• Both Florida Oranges and Boiled Green Snap Beans provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Florida Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 7 ounces of Boiled Green Snap Beans have insufficient amounts of Vitamin B5
• Both Raw Florida Oranges 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 Florida Oranges vs Boiled Green Snap Beans:

• 7 oz of Boiled and Drained Green Snap Beans contain 1.5 times more Copper, 7.2 times more Iron, 1.8 times more Magnesium, 11.9 times more Manganese, 2.4 times more Phosphorus and 3.1 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Boiled Green Snap Beans contain similar levels of Calcium, Potassium and Water per seven ounces.
• 7 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• Both Raw Florida Oranges 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 Florida Oranges have 1.5 times more Carbohydrate and 2.5 times more Sugars than Boiled Green Snap Beans.
• While 7 oz of Boiled and Drained Green Snap Beans contain 8.1 times more Omega 3, 1.3 times more Fiber and 2.7 times more Protein than Raw Florida Oranges.
• 7 ounces of Florida Oranges provide inadequate amounts of Omega 3 and Protein
• Both Raw Florida Oranges as well as Boiled and Drained Green Snap Beans provide inadequate amounts of Energy and Omega 6 in seven ounces.