Comparing Nutrients in 1 kilogram Valencia OrangesVS Green Snap Beans

Macros Ratio

Protein Fat Carbs

Valencia Oranges

87%

Green Snap Beans

20%

75%

1 kg ▼

Macro Nutrients

Valencia Orangesvs Green Snap Beans

17%490kcal

Energy

10.7%310kcal

490 kcalvs310 kcal

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

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3.1%3g

Fat

2.27%2.2g

3 gvs2.2 g

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

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1.1%0.35g

Saturated Fat

1.56%0.5g

0.35 gvs0.5 g

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

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10%0.16g

Omega 3

43%0.69g

0.16 gvs0.69 g

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

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2.6%0.44g

Omega 6

2.6%0.44g

0.44 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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91%119g

Carbohydrate

53.6%69.7g

119 gvs69.7 g

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

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Sugars

45%32.6g

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

NA 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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65.8%25g

Fiber

71%27g

25 gvs27 g

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

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18.6%10.4g

Protein

32.7%18.3g

10.4 gvs18.3 g

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

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Vitamins

Valencia Orangesvs Green Snap Beans

13.3%120μg

Vitamin A

39%350μg

RAE, retinol activity equivalents

120 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%2.74mg

Vitamin B3

46%7.34mg

Niacin, nicotinic acid, niacinamide

2.74 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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48.5%0.63mg

Vitamin B6

108%1.4mg

Pyridoxine

0.63 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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98%390μg

Vitamin B9

82.5%330μg

Folates and Folic Acid

390 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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539%485mg

Vitamin C

136%122mg

Ascorbic acid

485 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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Vitamin E

27.3%4.1mg

Tocopherols and Tocotrienols

NA mgvs4.1 mg

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

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Vitamin K

358%430μg

Phytomenadione or phylloquinone

NA μgvs430 μg

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

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Minerals

Valencia 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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41%0.37mg

Copper

76.7%0.69mg

0.37 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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11.3%0.9mg

Iron

129%10.3mg

0.9 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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10%0.23mg

Manganese

94%2.16mg

0.23 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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24.3%170mg

Phosphorus

54.3%380mg

170 mgvs380 mg

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

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52.6%1790mg

Potassium

62%2110mg

1790 mgvs2110 mg

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

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Selenium

11%6μg

NA 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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5.45%0.6mg

Zinc

22%2.4mg

0.6 mgvs2.4 mg

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

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23.3%863g

Water

24.4%903g

863 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 Valencia Oranges vs Green Snap Beans:

Raw Valencia Oranges have 4 times more Vitamin C than Raw Green Snap Beans.
While Raw Green Snap Beans contain 2.9 times more Vitamin A, 2.6 times more Vitamin B2, 2.7 times more Vitamin B3 and 2.2 times more Vitamin B6 than Raw Valencia Oranges.
Both Raw Valencia Oranges and Raw Green Snap Beans have similar amounts of Vitamin B1, Vitamin B5 and Vitamin B9 per 1 kg.
Both Raw Valencia 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 Valencia Oranges vs Green Snap Beans:

Raw Green Snap Beans contain 1.9 times more Copper, 11.4 times more Iron, 2.5 times more Magnesium, 9.4 times more Manganese, 2.2 times more Phosphorus and 4 times more Zinc than Raw Valencia Oranges.
Both Raw Valencia Oranges and Raw Green Snap Beans have similar amounts of Calcium, Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Raw Valencia Oranges have 1.6 times more Energy and 1.7 times more Carbohydrate than Raw Green Snap Beans.
While Raw Green Snap Beans contain 4.3 times more Omega 3 and 1.8 times more Protein than Raw Valencia Oranges.
Both Raw Valencia Oranges and Raw Green Snap Beans have similar amounts of Fiber per 1 kg.
Both Raw Valencia 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:

Valencia OrangesVS Navel OrangesGreen Snap BeansVS Navel OrangesValencia OrangesVS Boiled Green Snap BeansGreen Snap BeansVS Boiled Green Snap Beans

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Comparing Nutrients in 1 kilogram Valencia OrangesVS Green Snap Beans

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 kg: