Comparing Nutrients in 100 grams Canned Orange Juice VS Green Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Green Snap Beans	20%	5%	75%

Macro Nutrients

	Canned Orange Juice	Green Snap Beans	Recommended Dietary Allowance
Energy	1.62% 47kcal	1.07% 31kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	4.3% 0.069g	1.6g per day for Men 19-50 years
Omega 6	0.16% 0.027g	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	8.47% 11g	5.36% 6.97g	130g per day for Men 19-50 years
Sugars	12% 8.76g	4.5% 3.26g	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	3.35% 2.43g	1.9% 1.4g	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	% 2.27g	% 1.5g	g per day for Men 19-50 years
Sucrose	% 4.06g	% 0.36g	g per day for Men 19-50 years
Fiber	0.79% 0.3g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	1.2% 0.68g	3.27% 1.83g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Green Snap Beans	Recommended Dietary Allowance
Vitamin A	1% 9μg	3.9% 35μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.25% 0.039mg	6.83% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.6% 0.021mg	8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.26% 0.2mg	4.6% 0.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.6% 0.18mg	4.5% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.4% 0.031mg	11% 0.14mg	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	6% 24μg	8.25% 33μg	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	33.4% 30mg	13.6% 12mg	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	1.33% 0.2mg	2.73% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.083% 0.1μg	36% 43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Green Snap Beans	Recommended Dietary Allowance
Calcium	1% 10mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	2.44% 0.022mg	7.67% 0.069mg	0.9mg per day for Men 19-50 years
Fluoride	0.78% 31.3μg	0.48% 19μg	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	1.25% 0.1mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	5.95% 25mg	420mg per day for Men 19-50 years
Manganese	0.91% 0.021mg	9.4% 0.22mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	92% 41.6μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	2.43% 17mg	5.43% 38mg	700mg per day for Men 19-50 years
Potassium	5.4% 184mg	6.2% 211mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	0.36% 0.04mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	2.37% 87.7g	2.44% 90g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Green Snap Beans per 100 g

Compare the macro and micronutrient content in 100 g of Canned Orange Juice versus 100 g of Green Snap Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Canned Orange Juice vs Green Snap Beans:

• 100 grams of Canned Orange Juice have 2.5 times more Vitamin C than Green Snap Beans.
• While 100 g of Raw Green Snap Beans contain 3.9 times more Vitamin A, 2.1 times more Vitamin B1, 5 times more Vitamin B2, 3.7 times more Vitamin B3, 1.3 times more Vitamin B5, 4.5 times more Vitamin B6, 1.4 times more Vitamin B9, 2.1 times more Vitamin E and 430 times more Vitamin K than Unsweetened Canned Orange Juice.
• 100 grams of Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both Unsweetened Canned Orange Juice as well as Raw Green Snap Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Canned Orange Juice vs Green Snap Beans:

• 100 g of Raw Green Snap Beans contain 3.7 times more Calcium, 3.1 times more Copper, 10.3 times more Iron, 2.5 times more Magnesium, 10.3 times more Manganese, 2.2 times more Phosphorus and 6 times more Zinc than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Green Snap Beans contain similar levels of Potassium and Water per 100 grams.
• 100 grams of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese and Zinc
• Both Unsweetened Canned Orange Juice as well as Raw Green Snap Beans lack sufficient amounts of Fluoride and Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Canned Orange Juice have 1.6 times more Carbohydrate, 2.7 times more Sugars and 1.7 times more Fructose than Green Snap Beans.
• While 100 g of Raw Green Snap Beans contain 9.9 times more Omega 3, 9 times more Fiber and 2.7 times more Protein than Unsweetened Canned Orange Juice.
• 100 grams of Canned Orange Juice provide inadequate amounts of Omega 3, Fiber and Protein
• Both Unsweetened Canned Orange Juice as well as Raw Green Snap Beans provide inadequate amounts of Energy and Omega 6 in 100 grams.