Comparing Nutrients in 300 calories Florida Oranges VS Cooked Frozen Green Snap Beans with Salt

Weight per 300 calories

• Florida Oranges: 652g
• Cooked Frozen Green Snap Beans with Salt: 1071g

Florida Oranges have 1.6 times more energy per 100g than Cooked Frozen Green Snap Beans with Salt. It has low energy density when compared to other foods. Boiled Frozen Green Snap Beans, drained with Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Florida Oranges or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.37g	1.88% 1.82g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	1.47% 0.47g	32g per day for Men 19-50 years
Omega 3	4.5% 0.072g	31.5% 0.5g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	2.27% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.3g	53% 69g	130g per day for Men 19-50 years
Sugars	82.2% 59.6g	27.8% 20g	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	41% 15.7g	84.6% 32g	38g per day for Men 19-50 years
Protein	8.15% 4.57g	28.5% 16g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Cooked Frozen Green Snap Beans with Salt	Recommended Dietary Allowance
Vitamin A	7.97% 71.7μg	27.4% 246μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54.3% 0.65mg	31.3% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	25.6% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.6% 1.63mg	10.5% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.6% 0.33mg	49.5% 0.64mg	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	27.7% 111μg	61.6% 246μg	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	326% 293mg	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	7.83% 1.17mg	2.86% 0.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	340% 408μg	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	28% 280mg	45% 450mg	1000mg per day for Men 19-50 years
Copper	28.3% 0.25mg	70.2% 0.63mg	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	7.34% 0.59mg	88.4% 7.07mg	8mg per day for Men 19-50 years
Magnesium	15.5% 65.2mg	48.5% 204mg	420mg per day for Men 19-50 years
Manganese	6.8% 0.16mg	134% 3.1mg	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	11% 78.3mg	44.4% 311mg	700mg per day for Men 19-50 years
Potassium	32.4% 1102mg	50% 1704mg	3400mg per day for Men 19-50 years
Selenium	5.93% 3.26μg	7.8% 4.3μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	175% 2625mg	1500mg per day for Men 19-50 years
Zinc	4.74% 0.52mg	23.4% 2.57mg	11mg per day for Men 19-50 years
Water	15.4% 568g	26.5% 980g	3700g per day for Men 19-50 years

Florida Oranges VS Cooked Frozen Green Snap Beans With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Florida Oranges or Cooked Frozen Green Snap Beans with Salt?

Lets compare vitamin content per 300 calories of Florida Oranges vs Cooked Frozen Green Snap Beans with Salt:

• 300 calories of Florida Oranges have 1.7 times more Vitamin B1, 3.1 times more Vitamin B5, 6.7 times more Vitamin C and 2.7 times more Vitamin E than Cooked Frozen Green Snap Beans with Salt.
• While 300 kcal of Boiled Frozen Green Snap Beans, drained with Salt contain 3.4 times more Vitamin A, 3.7 times more Vitamin B2, 1.6 times more Vitamin B3, 1.9 times more Vitamin B6, 2.2 times more Vitamin B9 and more Vitamin K than Raw Florida Oranges.
• 300 calories of Florida Oranges have insufficient amounts of Vitamin K
• 300 calories of Cooked Frozen Green Snap Beans with Salt have insufficient amounts of Vitamin E
• Both Raw Florida Oranges as well as Boiled Frozen Green Snap Beans, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Florida Oranges vs Cooked Frozen Green Snap Beans with Salt:

• 300 kcal of Boiled Frozen Green Snap Beans, drained with Salt contain 1.6 times more Calcium, 2.5 times more Copper, 12 times more Iron, 3.1 times more Magnesium, 19.7 times more Manganese, 4 times more Phosphorus, 1.5 times more Potassium, 1.3 times more Selenium, more Sodium, 4.9 times more Zinc and 1.7 times more Water than Raw Florida Oranges.
• 300 calories of Florida Oranges lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Florida Oranges have 3 times more Sugars than Cooked Frozen Green Snap Beans with Salt.
• While 300 kcal of Boiled Frozen Green Snap Beans, drained with Salt contain 7 times more Omega 3, 2.1 times more Fiber and 3.5 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Cooked Frozen Green Snap Beans with Salt offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Florida Oranges provide inadequate amounts of Omega 3
• Both Raw Florida Oranges as well as Boiled Frozen Green Snap Beans, drained with Salt provide inadequate amounts of Omega 6 in 300 calories.