Comparing Nutrients in 14 ounces OrangesVS Green Snap Beans

Macros Ratio

Protein Fat Carbs

Oranges

91%

Green Snap Beans

20%

75%

14 oz ▼

Macro Nutrients

Orangesvs Green Snap Beans

6.43%187kcal

Energy

4.24%123kcal

187 kcalvs123 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.49%0.48g

Fat

0.9%0.87g

0.48 gvs0.87 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.19%0.06g

Saturated Fat

0.62%0.2g

0.06 gvs0.2 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.74%0.028g

Omega 3

17%0.27g

0.028 gvs0.27 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.42%0.071g

Omega 6

1.03%0.17g

0.071 gvs0.17 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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36%46.6g

Carbohydrate

21.3%27.7g

46.6 gvs27.7 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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51%37g

Sugars

18%13g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

37 gvs13 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

7.6%5.5g

≤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]

NA gvs5.5 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%6g

NA gvs6 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%1.43g

NA gvs1.43 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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25%9.53g

Fiber

28.2%10.7g

9.53 gvs10.7 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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6.66%3.73g

Protein

13%7.26g

3.73 gvs7.26 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Orangesvs Green Snap Beans

4.85%43.7μg

Vitamin A

15.4%139μg

RAE, retinol activity equivalents

43.7 μgvs139 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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28.8%0.35mg

Vitamin B1

27%0.33mg

Thiamine

0.35 mgvs0.33 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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12.2%0.16mg

Vitamin B2

31.8%0.41mg

Riboflavin

0.16 mgvs0.41 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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7%1.1mg

Vitamin B3

18.2%2.9mg

Niacin, nicotinic acid, niacinamide

1.1 mgvs2.9 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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20%0.99mg

Vitamin B5

18%0.89mg

Pantothenic acid

0.99 mgvs0.89 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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18.3%0.24mg

Vitamin B6

43%0.56mg

Pyridoxine

0.24 mgvs0.56 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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29.8%119μg

Vitamin B9

32.7%131μg

Folates and Folic Acid

119 μgvs131 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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235%211mg

Vitamin C

54%48.4mg

Ascorbic acid

211 mgvs48.4 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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4.76%0.71mg

Vitamin E

11%1.63mg

Tocopherols and Tocotrienols

0.71 mgvs1.63 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg

Vitamin K

142%171μg

Phytomenadione or phylloquinone

0 μgvs171 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Orangesvs Green Snap Beans

16%159mg

Calcium

14.7%147mg

159 mgvs147 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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20%0.18mg

Copper

30.4%0.27mg

0.18 mgvs0.27 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

1.9%75.4μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs75.4 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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4.96%0.4mg

Iron

51%4.1mg

0.4 mgvs4.1 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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9.45%39.7mg

Magnesium

23.6%99mg

39.7 mgvs99 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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4.3%0.099mg

Manganese

37.3%0.86mg

0.099 mgvs0.86 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

367%165μg

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvs165 μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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7.94%55.6mg

Phosphorus

21.5%151mg

55.6 mgvs151 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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21%718mg

Potassium

24.6%837mg

718 mgvs837 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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3.6%2μg

Selenium

4.33%2.4μg

2 μgvs2.4 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0%0mg

Sodium

1.6%24mg

0 mgvs24 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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2.53%0.28mg

Zinc

8.66%0.95mg

0.28 mgvs0.95 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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9.3%344g

Water

9.7%358g

344 gvs358 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Oranges vs Green Snap Beans:

Raw Oranges have 4.4 times more Vitamin C than Raw Green Snap Beans.
While Raw Green Snap Beans contain 3.2 times more Vitamin A, 2.6 times more Vitamin B2, 2.6 times more Vitamin B3, 2.4 times more Vitamin B6, 2.3 times more Vitamin E and more Vitamin K than Raw Oranges.
Both Raw Oranges and Raw Green Snap Beans have similar amounts of Vitamin B1, Vitamin B5 and Vitamin B9 per 14 oz.
Both Raw Oranges as well as Raw Green Snap Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oranges vs Green Snap Beans:

Raw Green Snap Beans contain 1.5 times more Copper, 10.3 times more Iron, 2.5 times more Magnesium, 8.6 times more Manganese, 2.7 times more Phosphorus and 3.4 times more Zinc than Raw Oranges.
Both Raw Oranges and Raw Green Snap Beans have similar amounts of Calcium, Potassium, Selenium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Raw Oranges have 1.5 times more Energy, 1.7 times more Carbohydrate and 2.9 times more Sugars than Raw Green Snap Beans.
While Raw Green Snap Beans contain 9.9 times more Omega 3 and 1.9 times more Protein than Raw Oranges.
Both Raw Oranges and Raw Green Snap Beans have similar amounts of Fiber per 14 oz.
Both Raw Oranges as well as Raw Green Snap Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

OrangesVS Valencia OrangesGreen Snap BeansVS Valencia OrangesOrangesVS Boiled Green Snap BeansGreen Snap BeansVS Boiled Green Snap Beans

Compare Foods

Comparing Nutrients in 14 ounces OrangesVS Green Snap Beans

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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