Comparing Nutrients in 7 ounces Oranges with Peel VS Boiled French Beans

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Boiled French Beans	22%	5%	73%

Macro Nutrients

	Oranges with Peel	Boiled French Beans	Recommended Dietary Allowance
Energy	4.3% 125kcal	8.83% 256kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	35.6% 0.57g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	1.94% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.7% 30.8g	36.7% 47.7g	130g per day for Men 19-50 years
Sugars	NA	NA	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	23.5% 8.93g	49% 18.7g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Boiled French Beans	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	21.5% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	6.77% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	8.8% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	16% 0.21mg	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	37.2% 149μg	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	157% 141mg	2.65% 2.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Boiled French Beans	Recommended Dietary Allowance
Calcium	14% 139mg	12.5% 125mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	25.4% 0.23mg	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	20% 1.6mg	26.8% 2.14mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	NA	33% 0.76mg	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	6.24% 43.7mg	29% 202mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	21.6% 734mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	4.4% 163g	3.57% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Boiled French Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Oranges with Peel versus 7 oz of Boiled French Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oranges with Peel vs Boiled French Beans:

• 7 ounces of Oranges with Peel have 1.5 times more Vitamin B5 and 59.2 times more Vitamin C than Boiled French Beans.
• While 7 oz of Boiled French Beans contain 1.3 times more Vitamin B1 and 2.5 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Boiled French Beans provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per seven ounces.
• 7 ounces of Boiled French Beans have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Boiled French Beans have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Boiled French Beans:

• 7 ounces of Oranges with Peel have 1.2 times more Water than Boiled French Beans.
• While 7 oz of Boiled French Beans contain 2 times more Copper, 1.4 times more Iron, 4 times more Magnesium, 4.6 times more Phosphorus, 1.9 times more Potassium, 1.7 times more Selenium and 5.8 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Boiled French Beans contain similar levels of Calcium per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled French Beans contain 2 times more Energy, 17.9 times more Omega 3, 1.5 times more Carbohydrate, 2.1 times more Fiber and 5.4 times more Protein than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3
• Both Raw Oranges with Peel as well as Boiled French Beans provide inadequate amounts of Omega 6 in seven ounces.