Comparing Nutrients in 1 kilogram OrangesVS Green Snap Beans

Macros Ratio

Protein Fat Carbs

Oranges

91%

Green Snap Beans

20%

75%

1 kg ▼

Macro Nutrients

Orangesvs Green Snap Beans

16.2%470kcal

Energy

10.7%310kcal

470 kcalvs310 kcal

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

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1.24%1.2g

Fat

2.27%2.2g

1.2 gvs2.2 g

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

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0.47%0.15g

Saturated Fat

1.56%0.5g

0.15 gvs0.5 g

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

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4.38%0.07g

Omega 3

43%0.69g

0.07 gvs0.69 g

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

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1.06%0.18g

Omega 6

2.6%0.44g

0.18 gvs0.44 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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90%118g

Carbohydrate

53.6%69.7g

118 gvs69.7 g

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

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129%94g

Sugars

45%32.6g

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

94 gvs32.6 g

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

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Fructose

19%14g

≤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 gvs14 g

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

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Glucose

%15g

NA gvs15 g

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

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Sucrose

%3.6g

NA gvs3.6 g

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

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63%24g

Fiber

71%27g

24 gvs27 g

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

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16.8%9.4g

Protein

32.7%18.3g

9.4 gvs18.3 g

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

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Vitamins

Orangesvs Green Snap Beans

12.2%110μg

Vitamin A

39%350μg

RAE, retinol activity equivalents

110 μgvs350 μg

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

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72.5%0.87mg

Vitamin B1

68.3%0.82mg

Thiamine

0.87 mgvs0.82 mg

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

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30.8%0.4mg

Vitamin B2

80%1.04mg

Riboflavin

0.4 mgvs1.04 mg

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

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17.6%2.82mg

Vitamin B3

46%7.34mg

Niacin, nicotinic acid, niacinamide

2.82 mgvs7.34 mg

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

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50%2.5mg

Vitamin B5

45%2.25mg

Pantothenic acid

2.5 mgvs2.25 mg

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

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46%0.6mg

Vitamin B6

108%1.4mg

Pyridoxine

0.6 mgvs1.4 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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75%300μg

Vitamin B9

82.5%330μg

Folates and Folic Acid

300 μgvs330 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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591%532mg

Vitamin C

136%122mg

Ascorbic acid

532 mgvs122 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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12%1.8mg

Vitamin E

27.3%4.1mg

Tocopherols and Tocotrienols

1.8 mgvs4.1 mg

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

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0%0μg

Vitamin K

358%430μg

Phytomenadione or phylloquinone

0 μgvs430 μg

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

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Minerals

Orangesvs Green Snap Beans

40%400mg

Calcium

37%370mg

400 mgvs370 mg

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

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50%0.45mg

Copper

76.7%0.69mg

0.45 mgvs0.69 mg

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

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Fluoride

4.75%190μg

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

NA μgvs190 μg

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

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12.5%1mg

Iron

129%10.3mg

1 mgvs10.3 mg

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

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24%100mg

Magnesium

59.5%250mg

100 mgvs250 mg

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

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11%0.25mg

Manganese

94%2.16mg

0.25 mgvs2.16 mg

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

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Molybdenum

924%416μg

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

NA μgvs416 μg

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

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20%140mg

Phosphorus

54.3%380mg

140 mgvs380 mg

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

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53.2%1810mg

Potassium

62%2110mg

1810 mgvs2110 mg

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

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9.1%5μg

Selenium

11%6μg

5 μgvs6 μg

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

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0%0mg

Sodium

4%60mg

0 mgvs60 mg

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

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6.36%0.7mg

Zinc

22%2.4mg

0.7 mgvs2.4 mg

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

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23.4%868g

Water

24.4%903g

868 gvs903 g

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

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Lets compare vitamin content per 1 kilogram 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 1 kg.
Both Raw Oranges as well as Raw Green Snap Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

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 1 kg.
Both Raw Oranges as well as Raw Green Snap Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

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

Compare Foods

Comparing Nutrients in 1 kilogram OrangesVS Green Snap Beans

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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