Comparing Nutrients in 1 pound Microwaved All Styles Frozen Green Snap Beans VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Microwaved All Styles Frozen Green Snap Beans	20%	9%	71%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Microwaved All Styles Frozen Green Snap Beans	Valencia Oranges	Recommended Dietary Allowance
Energy	5.16% 150kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	37.4% 0.6g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.37g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.4% 31.7g	41.5% 54g	130g per day for Men 19-50 years
Sugars	16.3% 11.8g	NA	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	8.5% 6.17g	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	% 3.76g	NA	g per day for Men 19-50 years
Sucrose	% 1.86g	NA	g per day for Men 19-50 years
Fiber	40.6% 15.4g	30% 11.3g	38g per day for Men 19-50 years
Protein	16% 9g	8.42% 4.7g	56g per day for Men 19-50 years

Vitamins

	Microwaved All Styles Frozen Green Snap Beans	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	NA	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.6% 0.33mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.2% 0.76mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	22% 0.29mg	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	13.6% 54.4μg	44.2% 177μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	55.4% 50mg	244% 220mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12.7% 1.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	218% 262μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved All Styles Frozen Green Snap Beans	Valencia Oranges	Recommended Dietary Allowance
Calcium	27.7% 277mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	18.6% 0.17mg	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	45.4% 3.63mg	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	31.3% 132mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	65% 1.5mg	4.54% 0.1mg	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	27.2% 191mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	NA	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	12.8% 1.4mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	11% 408g	10.6% 392g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Microwaved All Styles Frozen Green Snap Beans vs Valencia Oranges:

• Microwaved All Styles Frozen Green Snap Beans have 2.6 times more Vitamin B2 and 1.8 times more Vitamin B3 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.5 times more Vitamin B5, 3.3 times more Vitamin B9 and 4.4 times more Vitamin C than Microwaved All Styles Frozen Green Snap Beans.
• Both Microwaved All Styles Frozen Green Snap Beans and Raw Valencia Oranges have similar amounts of Vitamin B1 and Vitamin B6 per 1 lb.

Comparing minerals per 1 pound for Microwaved All Styles Frozen Green Snap Beans vs Valencia Oranges:

• Microwaved All Styles Frozen Green Snap Beans have 1.5 times more Calcium, 1.8 times more Copper, 8.9 times more Iron, 2.9 times more Magnesium, 14.3 times more Manganese, 2.5 times more Phosphorus, 1.3 times more Potassium and 5.2 times more Zinc than Raw Valencia Oranges.
• Both Microwaved All Styles Frozen Green Snap Beans and Raw Valencia Oranges have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Microwaved All Styles Frozen Green Snap Beans have 8.3 times more Omega 3, 1.4 times more Fiber and 1.9 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.5 times more Energy and 1.7 times more Carbohydrate than Microwaved All Styles Frozen Green Snap Beans.
• Both Microwaved All Styles Frozen Green Snap Beans as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Glucose and Sucrose in 1 lb.