Comparing Nutrients in 100 grams Boiled French Beans VS Oranges with Peel

Macros Ratio

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

Macro Nutrients

	Boiled French Beans	Oranges with Peel	Recommended Dietary Allowance
Energy	4.45% 129kcal	2.17% 63kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.76g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.5% 24g	12% 15.5g	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	24.7% 9.4g	12% 4.5g	38g per day for Men 19-50 years
Protein	12.6% 7.05g	2.32% 1.3g	56g per day for Men 19-50 years

Vitamins

	Boiled French Beans	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.44% 13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.77% 0.062mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.55mg	3.13% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.44% 0.22mg	6.6% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.08% 0.11mg	7.15% 0.093mg	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	18.8% 75μg	7.5% 30μg	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	1.33% 1.2mg	79% 71mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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

	Boiled French Beans	Oranges with Peel	Recommended Dietary Allowance
Calcium	6.3% 63mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	12.8% 0.12mg	6.33% 0.057mg	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	13.5% 1.08mg	10% 0.8mg	8mg per day for Men 19-50 years
Magnesium	13.3% 56mg	3.33% 14mg	420mg per day for Men 19-50 years
Manganese	16.6% 0.38mg	NA	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	14.6% 102mg	3.14% 22mg	700mg per day for Men 19-50 years
Potassium	11% 370mg	5.76% 196mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.4% 6mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	1% 0.11mg	11mg per day for Men 19-50 years
Water	1.8% 66.6g	2.22% 82.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled French Beans VS Oranges with Peel per 100 g

Compare the macro and micronutrient content in 100 g of Boiled French Beans versus 100 g of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled French Beans vs Oranges with Peel :

• 100 grams of Boiled French Beans have 1.3 times more Vitamin B1, 1.2 times more Vitamin B2 and 2.5 times more Vitamin B9 than Oranges with Peel .
• While 100 g of Raw Oranges with Peel contain 1.5 times more Vitamin B5 and 59.2 times more Vitamin C than Boiled French Beans.
• Both Boiled French Beans and Oranges with Peel provide similar amounts of Vitamin B3 and Vitamin B6 per 100 grams.
• 100 grams of Boiled French Beans have insufficient amounts of Vitamin C
• Both Boiled French Beans as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Boiled French Beans vs Oranges with Peel :

• 100 grams of Boiled French Beans have 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 Oranges with Peel .
• Both Boiled French Beans and Oranges with Peel contain similar levels of Calcium per 100 grams.
• 100 grams of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled French Beans have 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 Oranges with Peel .
• 100 grams of Oranges with Peel provide inadequate amounts of Omega 3
• Both Boiled French Beans as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in 100 grams.