Comparing Nutrients in 500 calories OrangesVS Green Snap Beans

Weight per 500 calories

Oranges

1064g

Green Snap Beans

1613g

Oranges have 1.5 times more energy per 100g than Green Snap Beans. It has low energy density when compared to other foods. Raw Green Snap Beans having low energy density.

Which food has more nutrients per 500 calories - Oranges or Green Snap Beans?

Macros Ratio

Protein Fat Carbs

Oranges

91%

Green Snap Beans

20%

75%

500 kcal ▼

Macro Nutrients

Orangesvs Green Snap Beans

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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1.3%1.28g

Fat

3.66%3.55g

1.28 gvs3.55 g

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

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0.5%0.16g

Saturated Fat

2.52%0.81g

0.16 gvs0.81 g

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

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4.65%0.074g

Omega 3

69.6%1.1g

0.074 gvs1.1 g

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

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1.13%0.19g

Omega 6

4.17%0.71g

0.19 gvs0.71 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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96%125g

Carbohydrate

86.5%112g

125 gvs112 g

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

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137%99g

Sugars

72.5%52.6g

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

99 gvs52.6 g

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

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Fructose

31%22.4g

≤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 gvs22.4 g

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

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Glucose

%24.4g

NA gvs24.4 g

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

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Sucrose

%5.8g

NA gvs5.8 g

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

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67%25.5g

Fiber

115%43.5g

25.5 gvs43.5 g

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

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18%10g

Protein

52.7%29.5g

10 gvs29.5 g

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

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Vitamins

Orangesvs Green Snap Beans

13%117μg

Vitamin A

62.7%565μg

RAE, retinol activity equivalents

117 μgvs565 μg

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

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77%0.93mg

Vitamin B1

110%1.32mg

Thiamine

0.93 mgvs1.32 mg

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

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32.7%0.43mg

Vitamin B2

129%1.68mg

Riboflavin

0.43 mgvs1.68 mg

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

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18.8%3mg

Vitamin B3

74%12mg

Niacin, nicotinic acid, niacinamide

3 mgvs12 mg

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

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53%2.66mg

Vitamin B5

72.6%3.63mg

Pantothenic acid

2.66 mgvs3.63 mg

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

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49%0.64mg

Vitamin B6

175%2.27mg

Pyridoxine

0.64 mgvs2.27 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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79.8%319μg

Vitamin B9

133%532μg

Folates and Folic Acid

319 μgvs532 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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629%566mg

Vitamin C

219%197mg

Ascorbic acid

566 mgvs197 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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12.8%1.9mg

Vitamin E

44%6.6mg

Tocopherols and Tocotrienols

1.9 mgvs6.6 mg

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

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0%0μg

Vitamin K

578%694μg

Phytomenadione or phylloquinone

0 μgvs694 μg

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

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Minerals

Orangesvs Green Snap Beans

42.6%426mg

Calcium

59.7%597mg

426 mgvs597 mg

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

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53%0.48mg

Copper

124%1.1mg

0.48 mgvs1.1 mg

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

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Fluoride

7.66%306μg

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

NA μgvs306 μg

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

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13.3%1.06mg

Iron

208%16.6mg

1.06 mgvs16.6 mg

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

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25.3%106mg

Magnesium

96%403mg

106 mgvs403 mg

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

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11.6%0.27mg

Manganese

151%3.5mg

0.27 mgvs3.5 mg

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

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Molybdenum

1491%671μg

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

NA μgvs671 μg

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

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21.3%149mg

Phosphorus

87.6%613mg

149 mgvs613 mg

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

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56.6%1926mg

Potassium

100%3403mg

1926 mgvs3403 mg

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

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9.67%5.3μg

Selenium

17.6%9.68μg

5.3 μgvs9.68 μg

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

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0%0mg

Sodium

6.45%97mg

0 mgvs97 mg

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

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6.77%0.74mg

Zinc

35%3.87mg

0.74 mgvs3.87 mg

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

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25%923g

Water

39.4%1457g

923 gvs1457 g

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

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Lets compare vitamin content per 500 calories of Oranges vs Green Snap Beans:

Raw Oranges have 2.9 times more Vitamin C than Raw Green Snap Beans.
While Raw Green Snap Beans contain 4.8 times more Vitamin A, 1.4 times more Vitamin B1, 3.9 times more Vitamin B2, 3.9 times more Vitamin B3, 1.4 times more Vitamin B5, 3.6 times more Vitamin B6, 1.7 times more Vitamin B9, 3.5 times more Vitamin E and more Vitamin K than Raw Oranges.
Both Raw Oranges as well as Raw Green Snap Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Oranges vs Green Snap Beans:

Raw Green Snap Beans contain 1.4 times more Calcium, 2.3 times more Copper, 15.6 times more Iron, 3.8 times more Magnesium, 13.1 times more Manganese, 4.1 times more Phosphorus, 1.8 times more Potassium, 1.8 times more Selenium, more Sodium, 5.2 times more Zinc and 1.6 times more Water than Raw Oranges.

Comparison of macro-nutrients per 500 calories:

Raw Oranges have 1.9 times more Sugars than Raw Green Snap Beans.
While Raw Green Snap Beans contain 14.9 times more Omega 3, 1.7 times more Fiber and 3 times more Protein than Raw Oranges.
Both Raw Oranges and Raw Green Snap Beans have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Raw Oranges as well as Raw Green Snap Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

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

Compare Foods

Comparing Nutrients in 500 calories OrangesVS Green Snap Beans

Weight per 500 calories

Which food has more nutrients per 500 calories - Oranges or Green Snap Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: