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

Weight per 300 calories

• Navel Oranges: 612g
• Cooked Frozen Green Snap Beans with Salt: 1071g

Navel Oranges have 1.8 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.

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

Macros Ratio

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

Macro Nutrients

	Navel 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	0.95% 0.92g	1.88% 1.82g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	1.47% 0.47g	32g per day for Men 19-50 years
Omega 3	3.44% 0.055g	31.5% 0.5g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	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	59% 76.8g	53% 69g	130g per day for Men 19-50 years
Sugars	71.8% 52g	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	19% 13.8g	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	% 12g	NA	g per day for Men 19-50 years
Sucrose	% 26.2g	NA	g per day for Men 19-50 years
Fiber	35.4% 13.5g	84.6% 32g	38g per day for Men 19-50 years
Protein	9.95% 5.57g	28.5% 16g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cooked Frozen Green Snap Beans with Salt	Recommended Dietary Allowance
Vitamin A	8.16% 73.5μg	27.4% 246μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.7% 0.42mg	31.3% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	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% 1.6mg	10.5% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.2% 0.48mg	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	52% 208μg	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	402% 362mg	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	6.12% 0.92mg	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

	Navel Oranges	Cooked Frozen Green Snap Beans with Salt	Recommended Dietary Allowance
Calcium	26.3% 263mg	45% 450mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	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	9.95% 0.8mg	88.4% 7.07mg	8mg per day for Men 19-50 years
Magnesium	16% 67.3mg	48.5% 204mg	420mg per day for Men 19-50 years
Manganese	7.7% 0.18mg	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	20% 141mg	44.4% 311mg	700mg per day for Men 19-50 years
Potassium	30% 1016mg	50% 1704mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	7.8% 4.3μg	55μg per day for Men 19-50 years
Sodium	0.41% 6.12mg	175% 2625mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	23.4% 2.57mg	11mg per day for Men 19-50 years
Water	14.2% 526g	26.5% 980g	3700g per day for Men 19-50 years

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

• Raw Navel Oranges have 3 times more Vitamin B5, 8.2 times more Vitamin C and 2.1 times more Vitamin E than Boiled Frozen Green Snap Beans, drained with Salt.
• While Boiled Frozen Green Snap Beans, drained with Salt contain 3.4 times more Vitamin A, 3.1 times more Vitamin B2, 1.6 times more Vitamin B3, 1.3 times more Vitamin B6 and more Vitamin K than Raw Navel Oranges.
• Both Raw Navel Oranges and Boiled Frozen Green Snap Beans, drained with Salt have similar amounts of Vitamin B1 and Vitamin B9 per 300 kcal.
• Both Raw Navel Oranges as well as Boiled Frozen Green Snap Beans, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Boiled Frozen Green Snap Beans, drained with Salt contain 1.7 times more Calcium, 2.6 times more Copper, 8.9 times more Iron, 3 times more Magnesium, 17.4 times more Manganese, 2.2 times more Phosphorus, 1.7 times more Potassium, more Selenium, 428.8 times more Sodium, 5.3 times more Zinc and 1.9 times more Water than Raw Navel Oranges.

Comparison of macro-nutrients per 300 calories:

• Raw Navel Oranges have 2.6 times more Sugars than Boiled Frozen Green Snap Beans, drained with Salt.
• While Boiled Frozen Green Snap Beans, drained with Salt contain 9.1 times more Omega 3, 2.4 times more Fiber and 2.9 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges and Boiled Frozen Green Snap Beans, drained with Salt have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Navel Oranges as well as Boiled Frozen Green Snap Beans, drained with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.