Comparing Nutrients in 300 calories Navel Oranges VS Frozen Green Snap Beans

Weight per 300 calories

• Navel Oranges: 612g
• Frozen Green Snap Beans: 909g

Navel Oranges have 1.5 times more energy per 100g than Frozen Green Snap Beans. It has low energy density when compared to other foods. Unprepared Frozen Green Snap Beans having low energy density.

Which food has more nutrients per 300 calories - Navel Oranges or Frozen Green Snap Beans?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Frozen Green Snap Beans	18%	5%	77%

Macro Nutrients

	Navel Oranges	Frozen Green Snap Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.95% 0.92g	1.97% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	3.44% 0.055g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	2.2% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 76.8g	52.7% 68.5g	130g per day for Men 19-50 years
Sugars	71.8% 52g	27.7% 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	19% 13.8g	13% 9.45g	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	% 12g	% 8.36g	g per day for Men 19-50 years
Sucrose	% 26.2g	% 2.27g	g per day for Men 19-50 years
Fiber	35.4% 13.5g	62.2% 23.6g	38g per day for Men 19-50 years
Protein	9.95% 5.57g	29% 16.3g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Frozen Green Snap Beans	Recommended Dietary Allowance
Vitamin A	8.16% 73.5μg	27.3% 245μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.7% 0.42mg	74.2% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	63.6% 0.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	28% 4.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.2% 0.48mg	30.8% 0.4mg	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	52% 208μg	34% 136μg	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	402% 362mg	130% 117mg	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	6.12% 0.92mg	25.5% 3.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	339% 407μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Frozen Green Snap Beans	Recommended Dietary Allowance
Calcium	26.3% 263mg	38% 382mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	49.5% 0.45mg	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	9.95% 0.8mg	97% 7.73mg	8mg per day for Men 19-50 years
Magnesium	16% 67.3mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	7.7% 0.18mg	146% 3.35mg	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	20% 141mg	41.6% 291mg	700mg per day for Men 19-50 years
Potassium	30% 1016mg	49.7% 1691mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	9.9% 5.45μg	55μg per day for Men 19-50 years
Sodium	0.41% 6.12mg	1.8% 27.3mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	14.2% 526g	22% 818g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Navel Oranges vs Frozen Green Snap Beans:

• Raw Navel Oranges have 1.7 times more Vitamin B5, 1.2 times more Vitamin B6, 1.5 times more Vitamin B9 and 3.1 times more Vitamin C than Unprepared Frozen Green Snap Beans.
• While Unprepared Frozen Green Snap Beans contain 3.3 times more Vitamin A, 2.1 times more Vitamin B1, 2.6 times more Vitamin B2, 1.7 times more Vitamin B3, 4.2 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Unprepared Frozen Green Snap Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Navel Oranges vs Frozen Green Snap Beans:

• Unprepared Frozen Green Snap Beans contain 1.5 times more Calcium, 1.9 times more Copper, 9.7 times more Iron, 3 times more Magnesium, 18.9 times more Manganese, 2.1 times more Phosphorus, 1.7 times more Potassium, more Selenium, 4.8 times more Zinc and 1.6 times more Water than Raw Navel Oranges.

Comparison of macro-nutrients per 300 calories:

• Raw Navel Oranges have 2.6 times more Sugars and 1.5 times more Fructose than Unprepared Frozen Green Snap Beans.
• While Unprepared Frozen Green Snap Beans contain 10.9 times more Omega 3, 1.8 times more Fiber and 2.9 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges and Unprepared Frozen Green Snap Beans have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Navel Oranges as well as Unprepared Frozen Green Snap Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.