Comparing Nutrients in 1 pound Valencia Oranges VS Boiled Frozen Green Snap Beans

Macros Ratio

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

Macro Nutrients

	Valencia Oranges	Boiled Frozen Green Snap Beans	Recommended Dietary Allowance
Energy	7.66% 222kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	13.3% 0.21g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	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	41.5% 54g	22.5% 29.3g	130g per day for Men 19-50 years
Sugars	NA	11.8% 8.53g	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	30% 11.3g	36% 13.6g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	12% 6.76g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Boiled Frozen Green Snap Beans	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	10.6% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	4.45% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	21% 0.27mg	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	44.2% 177μg	26% 104μg	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	244% 220mg	20.7% 18.6mg	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	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	144% 173μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Boiled Frozen Green Snap Beans	Recommended Dietary Allowance
Calcium	18% 181mg	19% 191mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	29.7% 0.27mg	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	5.1% 0.41mg	37.4% 3mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	20.5% 86mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	56.8% 1.3mg	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	11% 77mg	18.8% 132mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	21.2% 721mg	3400mg per day for Men 19-50 years
Selenium	NA	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	10.6% 392g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Boiled Frozen Green Snap Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Valencia Oranges versus 1 lb of Boiled Frozen Green Snap Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Valencia Oranges has 2.5 times more Vitamin B1, 5.1 times more Vitamin B5, 1.7 times more Vitamin B9 and 11.8 times more Vitamin C than Boiled Frozen Green Snap Beans.
• While 1 lb of Drained Boiled Frozen Green Snap Beans without Salt contains 1.8 times more Vitamin A, 2.3 times more Vitamin B2 and 1.4 times more Vitamin B3 than Raw Valencia Oranges.
• Both Valencia Oranges and Boiled Frozen Green Snap Beans provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Valencia Oranges have insufficient amounts of Vitamin A and Vitamin B3
• 1 pound of Boiled Frozen Green Snap Beans have insufficient amounts of Vitamin B5
• Both Raw Valencia Oranges as well as Drained Boiled Frozen Green Snap Beans without Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Valencia Oranges vs Boiled Frozen Green Snap Beans:

• 1 lb of Drained Boiled Frozen Green Snap Beans without Salt contains 1.6 times more Copper, 7.3 times more Iron, 1.9 times more Magnesium, 12.5 times more Manganese, 1.7 times more Phosphorus and 4 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Boiled Frozen Green Snap Beans contain similar levels of Calcium, Potassium and Water per one pound.
• 1 pound of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Valencia Oranges has 1.8 times more Carbohydrate than Boiled Frozen Green Snap Beans.
• While 1 lb of Drained Boiled Frozen Green Snap Beans without Salt contains 2.9 times more Omega 3 and 1.4 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Boiled Frozen Green Snap Beans offer comparable quantities of Fiber per one pound.
• 1 pound of Valencia Oranges provide inadequate amounts of Omega 3 and Protein
• Both Raw Valencia Oranges as well as Drained Boiled Frozen Green Snap Beans without Salt provide inadequate amounts of Energy and Omega 6 in one pound.