Comparing Nutrients in 7 ounces OrangesVS Microwaved Green Snap Beans

Macros Ratio

Protein Fat Carbs

Oranges

91%

Microwaved Green Snap Beans

23%

11%

66%

7 oz ▼

Macro Nutrients

Orangesvs Microwaved Green Snap Beans

3.2%93kcal

Energy

2.26%65.5kcal

93 kcalvs65.5 kcal

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

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0.25%0.24g

Fat

1.02%0.99g

0.24 gvs0.99 g

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

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0.093%0.03g

Saturated Fat

0.03 gvsNA g

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

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0.87%0.014g

Omega 3

0.014 gvsNA g

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

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0.21%0.036g

Omega 6

0.036 gvsNA g

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

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0%0mg

Cholesterol

0 mgvsNA mg

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

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18%23.3g

Carbohydrate

9.8%12.7g

23.3 gvs12.7 g

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

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25.6%18.6g

Sugars

8.8%6.4g

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

18.6 gvs6.4 g

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

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Fructose

3.97%2.88g

≤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 gvs2.88 g

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

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Glucose

%2.86g

NA gvs2.86 g

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

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Sucrose

%0.65g

NA gvs0.65 g

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

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12.5%4.76g

Fiber

17.8%6.75g

4.76 gvs6.75 g

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

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3.33%1.87g

Protein

8.2%4.6g

1.87 gvs4.6 g

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

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Vitamins

Orangesvs Microwaved Green Snap Beans

2.43%22μg

Vitamin A

RAE, retinol activity equivalents

22 μgvsNA μg

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

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14.4%0.17mg

Vitamin B1

13%0.15mg

Thiamine

0.17 mgvs0.15 mg

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

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6.1%0.079mg

Vitamin B2

11.4%0.15mg

Riboflavin

0.079 mgvs0.15 mg

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

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3.5%0.56mg

Vitamin B3

9.6%1.53mg

Niacin, nicotinic acid, niacinamide

0.56 mgvs1.53 mg

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

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9.92%0.5mg

Vitamin B5

12%0.6mg

Pantothenic acid

0.5 mgvs0.6 mg

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

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9.16%0.12mg

Vitamin B6

19%0.25mg

Pyridoxine

0.12 mgvs0.25 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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15%59.5μg

Vitamin B9

23.3%93μg

Folates and Folic Acid

59.5 μgvs93 μg

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

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0%0μg

Vitamin B12

Cobalamin

0 μgvsNA μg

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

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117%106mg

Vitamin C

16%14.5mg

Ascorbic acid

106 mgvs14.5 mg

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

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0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

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

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2.4%0.36mg

Vitamin E

Tocopherols and Tocotrienols

0.36 mgvsNA mg

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

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0%0μg

Vitamin K

Phytomenadione or phylloquinone

0 μgvsNA μg

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

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Minerals

Orangesvs Microwaved Green Snap Beans

7.94%79.4mg

Calcium

11%109mg

79.4 mgvs109 mg

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

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9.92%0.089mg

Copper

20%0.18mg

0.089 mgvs0.18 mg

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

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Fluoride

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

NA μgvsNA μg

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

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2.5%0.2mg

Iron

20.6%1.65mg

0.2 mgvs1.65 mg

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

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4.72%20mg

Magnesium

13.2%55.6mg

20 mgvs55.6 mg

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

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2.16%0.05mg

Manganese

28.6%0.66mg

0.05 mgvs0.66 mg

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

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Molybdenum

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

NA μgvsNA μg

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

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3.97%27.8mg

Phosphorus

14%97mg

27.8 mgvs97 mg

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

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10.6%359mg

Potassium

19%641mg

359 mgvs641 mg

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

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1.8%0.99μg

Selenium

0.99 μgvsNA μg

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

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0%0mg

Sodium

0.4%5.95mg

0 mgvs5.95 mg

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

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1.26%0.14mg

Zinc

6.86%0.75mg

0.14 mgvs0.75 mg

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

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4.65%172g

Water

4.83%179g

172 gvs179 g

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

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Lets compare vitamin content per 7 ounces of Oranges vs Microwaved Green Snap Beans:

Raw Oranges have 7.3 times more Vitamin C than Microwaved Green Snap Beans.
While Microwaved Green Snap Beans contain 1.9 times more Vitamin B2, 2.7 times more Vitamin B3, 2.1 times more Vitamin B6 and 1.6 times more Vitamin B9 than Raw Oranges.
Both Raw Oranges and Microwaved Green Snap Beans have similar amounts of Vitamin B1 and Vitamin B5 per 7 oz.

Comparing minerals per 7 ounces for Oranges vs Microwaved Green Snap Beans:

Microwaved Green Snap Beans contain 1.4 times more Calcium, 2 times more Copper, 8.3 times more Iron, 2.8 times more Magnesium, 13.3 times more Manganese, 3.5 times more Phosphorus, 1.8 times more Potassium and 5.4 times more Zinc than Raw Oranges.
Both Raw Oranges and Microwaved Green Snap Beans have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Raw Oranges have 1.4 times more Energy, 1.8 times more Carbohydrate and 2.9 times more Sugars than Microwaved Green Snap Beans.
While Microwaved Green Snap Beans contain 1.4 times more Fiber and 2.5 times more Protein than Raw Oranges.
Both Raw Oranges as well as Microwaved Green Snap Beans have insufficient amounts of Fat, Glucose and Sucrose in 7 oz.

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Comparing Nutrients in 7 ounces OrangesVS Microwaved Green Snap Beans

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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