Comparing Nutrients in 1 pound Navel Oranges VS Boiled Yellow Snap Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Boiled Yellow Snap Beans with Salt	18%	6%	76%

Macro Nutrients

	Navel Oranges	Boiled Yellow Snap Beans with Salt	Recommended Dietary Allowance
Energy	7.66% 222kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	25.2% 0.4g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	1.5% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.8% 57g	27.5% 35.7g	130g per day for Men 19-50 years
Sugars	53% 38.6g	22.7% 16.5g	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	14% 10.2g	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	% 8.94g	NA	g per day for Men 19-50 years
Sucrose	% 19.4g	NA	g per day for Men 19-50 years
Fiber	26.3% 9.98g	39.4% 15g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	15.3% 8.57g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Boiled Yellow Snap Beans with Salt	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	17.4% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	6.7% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	19.5% 0.25mg	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	38.6% 154μg	37.4% 150μg	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	298% 268mg	49% 44mg	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	4.54% 0.68mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	181% 217μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Boiled Yellow Snap Beans with Salt	Recommended Dietary Allowance
Calcium	19.5% 195mg	21% 209mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	52% 0.47mg	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	7.37% 0.59mg	72.6% 5.8mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	58% 1.33mg	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	15% 104mg	25.3% 177mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	40% 1356mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	72.3% 1084mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	10.5% 390g	11% 405g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Boiled Yellow Snap Beans with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Navel Oranges versus 1 lb of Boiled Yellow Snap Beans with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Navel Oranges vs Boiled Yellow Snap Beans with Salt:

• 1 pound of Navel Oranges has 3.5 times more Vitamin B5, 1.4 times more Vitamin B6 and 6.1 times more Vitamin C than Boiled Yellow Snap Beans with Salt.
• While 1 lb of Boiled and Drained Yellow Snap Beans with Salt contains 1.9 times more Vitamin B2, 1.4 times more Vitamin B3, 3.1 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Boiled Yellow Snap Beans with Salt provide similar amounts of Vitamin B1 and Vitamin B9 per one pound.
• 1 pound of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• 1 pound of Boiled Yellow Snap Beans with Salt have insufficient amounts of Vitamin B5
• Both Raw Navel Oranges as well as Boiled and Drained Yellow Snap Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Navel Oranges vs Boiled Yellow Snap Beans with Salt:

• 1 lb of Boiled and Drained Yellow Snap Beans with Salt contains 2.6 times more Copper, 9.8 times more Iron, 2.3 times more Magnesium, 10.1 times more Manganese, 1.7 times more Phosphorus, 1.8 times more Potassium, 239 times more Sodium and 4.5 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Boiled Yellow Snap Beans with Salt contain similar levels of Calcium and Water per one pound.
• 1 pound of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• Both Raw Navel Oranges as well as Boiled and Drained Yellow Snap Beans with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Navel Oranges has 1.6 times more Carbohydrate and 2.3 times more Sugars than Boiled Yellow Snap Beans with Salt.
• While 1 lb of Boiled and Drained Yellow Snap Beans with Salt contains 9.9 times more Omega 3, 1.5 times more Fiber and 2.1 times more Protein than Raw Navel Oranges.
• 1 pound of Navel Oranges provide inadequate amounts of Omega 3 and Protein
• Both Raw Navel Oranges as well as Boiled and Drained Yellow Snap Beans with Salt provide inadequate amounts of Energy and Omega 6 in one pound.