Comparing Nutrients in 100 grams 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	2.17% 63kcal	1.07% 31kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	4.3% 0.069g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	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	12% 15.5g	5.36% 6.97g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 1.5g	g per day for Men 19-50 years
Sucrose	NA	% 0.36g	g per day for Men 19-50 years
Fiber	12% 4.5g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	2.32% 1.3g	3.27% 1.83g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Green Snap Beans	Recommended Dietary Allowance
Vitamin A	1.44% 13μg	3.9% 35μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	6.83% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.13% 0.5mg	4.6% 0.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.6% 0.33mg	4.5% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.15% 0.093mg	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	7.5% 30μg	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	79% 71mg	13.6% 12mg	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	2.73% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	36% 43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Green Snap Beans	Recommended Dietary Allowance
Calcium	7% 70mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	6.33% 0.057mg	7.67% 0.069mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	10% 0.8mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	3.33% 14mg	5.95% 25mg	420mg per day for Men 19-50 years
Manganese	NA	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	3.14% 22mg	5.43% 38mg	700mg per day for Men 19-50 years
Potassium	5.76% 196mg	6.2% 211mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	1% 0.11mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	2.22% 82.3g	2.44% 90g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Oranges with Peel vs Green Snap Beans:

• Raw Oranges with Peel have 1.2 times more Vitamin B1, 1.5 times more Vitamin B5 and 5.8 times more Vitamin C than Raw Green Snap Beans.
• While 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 Raw Oranges with Peel and Raw Green Snap Beans have similar amounts of Vitamin B9 per 100 g.
• Both Raw Oranges with Peel as well as Raw Green Snap Beans have insufficient amounts of Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Oranges with Peel vs Green Snap Beans:

• Raw Oranges with Peel have 1.9 times more Calcium than Raw Green Snap Beans.
• While 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 Raw Oranges with Peel and Raw Green Snap Beans have similar amounts of Copper, Potassium, Selenium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Oranges with Peel have 2 times more Energy, 2.2 times more Carbohydrate and 1.7 times more Fiber than Raw Green Snap Beans.
• While Raw Green Snap Beans contain 4.3 times more Omega 3 and 1.4 times more Protein than Raw Oranges with Peel .
• Both Raw Oranges with Peel as well as Raw Green Snap Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.