Comparing Nutrients in 14 ounces Valencia Oranges VS Frozen Yellow Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Frozen Yellow Snap Beans	18%	5%	77%

Macro Nutrients

	Valencia Oranges	Frozen Yellow Snap Beans	Recommended Dietary Allowance
Energy	6.7% 194kcal	4.5% 131kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	16.4% 0.26g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.3% 47g	23% 30g	130g per day for Men 19-50 years
Sugars	NA	12% 8.8g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	26% 9.92g	29.2% 11g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	12.8% 7.14g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Frozen Yellow Snap Beans	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	32.7% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	28% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	6.75% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	38.7% 155μg	15% 59.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	214% 192mg	57% 51mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	149% 179μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Frozen Yellow Snap Beans	Recommended Dietary Allowance
Calcium	16% 159mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	21.6% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	4.47% 0.36mg	42.7% 3.4mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	66.4% 1.53mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	9.64% 67.5mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	21.7% 738mg	3400mg per day for Men 19-50 years
Selenium	NA	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	9.26% 343g	9.64% 357g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Valencia Oranges vs Frozen Yellow Snap Beans:

• Raw Valencia Oranges have 1.7 times more Vitamin A, 2.9 times more Vitamin B5, 1.5 times more Vitamin B6, 2.6 times more Vitamin B9 and 3.8 times more Vitamin C than Unprepared Frozen Yellow Snap Beans.
• While Unprepared Frozen Yellow Snap Beans contain 2.3 times more Vitamin B2 and 1.8 times more Vitamin B3 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Unprepared Frozen Yellow Snap Beans have similar amounts of Vitamin B1 per 14 oz.
• Both Raw Valencia Oranges as well as Unprepared Frozen Yellow Snap Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Valencia Oranges vs Frozen Yellow Snap Beans:

• Unprepared Frozen Yellow Snap Beans contain 1.3 times more Copper, 9.6 times more Iron, 2.2 times more Magnesium, 16.7 times more Manganese, 1.9 times more Phosphorus and 4.3 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Unprepared Frozen Yellow Snap Beans have similar amounts of Calcium, Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Valencia Oranges have 1.5 times more Energy and 1.6 times more Carbohydrate than Unprepared Frozen Yellow Snap Beans.
• While Unprepared Frozen Yellow Snap Beans contain 4.1 times more Omega 3 and 1.7 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Unprepared Frozen Yellow Snap Beans have similar amounts of Fiber per 14 oz.
• Both Raw Valencia Oranges as well as Unprepared Frozen Yellow Snap Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.