Comparing Nutrients in 7 ounces Oranges with Peel VS Green Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Green Snap Beans	20%	5%	75%

Macro Nutrients

	Oranges with Peel	Green Snap Beans	Recommended Dietary Allowance
Energy	4.3% 125kcal	2.12% 61.5kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	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	23.7% 30.8g	10.6% 14g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 3g	g per day for Men 19-50 years
Sucrose	NA	% 0.71g	g per day for Men 19-50 years
Fiber	23.5% 8.93g	14% 5.36g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	6.5% 3.63g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Green Snap Beans	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	7.7% 69.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	9.1% 1.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	8.93% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	157% 141mg	27% 24.2mg	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	5.42% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	71% 85.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Green Snap Beans	Recommended Dietary Allowance
Calcium	14% 139mg	7.34% 73.4mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	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	20% 1.6mg	25.5% 2.04mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	NA	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	6.24% 43.7mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	12.3% 419mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.16% 1.2μg	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	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.84% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Green Snap Beans per 7 oz

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

• 7 ounces of Oranges with Peel have 1.2 times more Vitamin B1, 1.5 times more Vitamin B5 and 5.8 times more Vitamin C than Green Snap Beans.
• While 7 oz of Raw Green Snap Beans contain 2.7 times more Vitamin A, 2.1 times more Vitamin B2, 1.5 times more Vitamin B3 and 1.5 times more Vitamin B6 than Raw Oranges with Peel .
• Both Oranges with Peel and Green Snap Beans provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Oranges with Peel as well as Raw Green Snap Beans have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Green Snap Beans:

• 7 ounces of Oranges with Peel have 1.9 times more Calcium than Green Snap Beans.
• While 7 oz of Raw Green Snap Beans contain 1.3 times more Iron, 1.8 times more Magnesium, 1.7 times more Phosphorus and 2.2 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Green Snap Beans contain similar levels of Copper, Potassium and Water per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Zinc
• Both Raw Oranges with Peel 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 Oranges with Peel have 2 times more Energy, 2.2 times more Carbohydrate and 1.7 times more Fiber than Green Snap Beans.
• While 7 oz of Raw Green Snap Beans contain 4.3 times more Omega 3 and 1.4 times more Protein than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3
• 7 ounces of Green Snap Beans provide inadequate amounts of Energy
• Both Raw Oranges with Peel as well as Raw Green Snap Beans provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Oranges with Peel VS Green Snap Beans

What are the health benefits of Oranges with Peel compared to Green Snap Beans?

Oranges with peel are a good source of vitamin C, fiber, and antioxidants. The peel contains higher amounts of certain nutrients like flavonoids and phytochemicals. Green snap beans are also nutritious, providing fiber, vitamins A, C, and K, as well as minerals like potassium and folate. Both foods offer health benefits, so incorporating a variety of fruits and vegetables into your diet is important for overall health.

Can I lose weight easier by eating more Oranges with Peel or Green Snap Beans?

Both oranges with peel and green snap beans are low in calories and high in fiber, which can help with weight loss. Oranges with peel are a good source of vitamin C and antioxidants, while green snap beans are rich in vitamins and minerals. Including a variety of fruits and vegetables in your diet, along with regular physical activity, can help support weight loss.

Should I eat more Oranges with Peel or more Green Snap Beans to gain more muscles while training consistently?

Both oranges and green snap beans can be beneficial for muscle gain due to their nutrient content. Oranges with peel contain vitamin C, which is important for collagen synthesis and muscle repair. Green snap beans are a good source of plant-based protein, which is essential for muscle growth and repair. To support muscle growth while training consistently, it is important to have a balanced diet that includes a variety of nutrient-dense foods, including both fruits and vegetables.

What is the environmental impact of producing Oranges with Peel compared to Green Snap Beans?

Oranges with peel generally have a higher environmental impact compared to green snap beans due to factors such as water usage, land usage, and transportation emissions. Oranges require more water to grow and are typically grown in areas that may have water scarcity issues. Additionally, oranges are often transported long distances, contributing to carbon emissions. Green snap beans, on the other hand, can be grown in a variety of climates and require less water to produce. Overall, choosing locally grown, seasonal produce can help reduce the environmental impact of food production.