Comparing Nutrients in 1 kilogram Florida Oranges VS Cooked Frozen Green Snap Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Cooked Frozen Green Snap Beans with Salt	18%	5%	77%

Macro Nutrients

	Florida Oranges	Cooked Frozen Green Snap Beans with Salt	Recommended Dietary Allowance
Energy	16% 460kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	1.75% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	29.4% 0.47g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.8% 115g	49.6% 64.5g	130g per day for Men 19-50 years
Sugars	126% 91g	26% 19g	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	63% 24g	79% 30g	38g per day for Men 19-50 years
Protein	12.5% 7g	26.6% 15g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Cooked Frozen Green Snap Beans with Salt	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	25.6% 230μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	24% 3.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	9.8% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	46% 0.6mg	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	42.5% 170μg	57.5% 230μg	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	500% 450mg	45.6% 41mg	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	12% 1.8mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	318% 381μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Cooked Frozen Green Snap Beans with Salt	Recommended Dietary Allowance
Calcium	43% 430mg	42% 420mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	65.6% 0.59mg	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	11.3% 0.9mg	82.5% 6.6mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	45.2% 190mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	125% 2.88mg	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	17% 120mg	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	46.8% 1590mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	163% 2450mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	23.6% 871g	24.7% 914g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Cooked Frozen Green Snap Beans with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Florida Oranges versus 1 kg of Cooked Frozen Green Snap Beans with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Florida Oranges vs Cooked Frozen Green Snap Beans with Salt:

• 1 kilogram of Florida Oranges has 2.9 times more Vitamin B1, 5.1 times more Vitamin B5 and 11 times more Vitamin C than Cooked Frozen Green Snap Beans with Salt.
• While 1 kg of Boiled Frozen Green Snap Beans, drained with Salt contains 2.1 times more Vitamin A, 2.3 times more Vitamin B2, 1.4 times more Vitamin B9 and more Vitamin K than Raw Florida Oranges.
• Both Florida Oranges and Cooked Frozen Green Snap Beans with Salt provide similar amounts of Vitamin B3 and Vitamin B6 per one kilogram.
• 1 kilogram of Florida Oranges have insufficient amounts of Vitamin A and Vitamin K
• 1 kilogram of Cooked Frozen Green Snap Beans with Salt have insufficient amounts of Vitamin B5
• Both Raw Florida Oranges as well as Boiled Frozen Green Snap Beans, drained with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Florida Oranges vs Cooked Frozen Green Snap Beans with Salt:

• 1 kg of Boiled Frozen Green Snap Beans, drained with Salt contains 1.5 times more Copper, 7.3 times more Iron, 1.9 times more Magnesium, 12 times more Manganese, 2.4 times more Phosphorus, more Sodium and 3 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Cooked Frozen Green Snap Beans with Salt contain similar levels of Calcium, Potassium and Water per one kilogram.
• 1 kilogram of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• Both Raw Florida Oranges as well as Boiled Frozen Green Snap Beans, drained with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Florida Oranges has 1.8 times more Carbohydrate and 4.9 times more Sugars than Cooked Frozen Green Snap Beans with Salt.
• While 1 kg of Boiled Frozen Green Snap Beans, drained with Salt contains 4.3 times more Omega 3, 1.3 times more Fiber and 2.1 times more Protein than Raw Florida Oranges.
• 1 kilogram of Florida Oranges provide inadequate amounts of Omega 3 and Protein
• Both Raw Florida Oranges as well as Boiled Frozen Green Snap Beans, drained with Salt provide inadequate amounts of Energy and Omega 6 in one kilogram.