Comparing Nutrients in 500 calories Microwaved All Styles Frozen Green Snap Beans VS Valencia Oranges

Weight per 500 calories

• Microwaved All Styles Frozen Green Snap Beans: 1515g
• Valencia Oranges: 1020g

Raw Valencia Oranges have 1.5 times more energy per unit of mass than Microwaved All Styles Frozen Green Snap Beans, which is low in comparison to other foods. Microwaved All Styles Frozen Green Snap Beans having low energy density.

Which food has more nutrients per 500 calories - Microwaved All Styles Frozen Green Snap Beans or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Microwaved All Styles Frozen Green Snap Beans	20%	9%	71%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Microwaved All Styles Frozen Green Snap Beans	Valencia Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.4% 6.2g	3.16% 3.06g	97g per day for Men 19-50 years
Saturated Fat	4.36% 1.4g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	125% 2g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	7.3% 1.24g	2.64% 0.45g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.4% 106g	93% 121g	130g per day for Men 19-50 years
Sugars	54.3% 39.4g	NA	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	28.4% 20.6g	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	% 12.6g	NA	g per day for Men 19-50 years
Sucrose	% 6.2g	NA	g per day for Men 19-50 years
Fiber	136% 51.5g	67% 25.5g	38g per day for Men 19-50 years
Protein	53.6% 30g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Microwaved All Styles Frozen Green Snap Beans	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	NA	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	92% 1.1mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	120% 1.56mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46% 7.35mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51% 2.55mg	51% 2.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.4% 0.95mg	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	45.5% 182μg	99% 398μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	185% 167mg	550% 495mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	42.4% 6.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	729% 874μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved All Styles Frozen Green Snap Beans	Valencia Oranges	Recommended Dietary Allowance
Calcium	92% 924mg	41% 408mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	42% 0.38mg	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	152% 12mg	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	105% 439mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	217% 5mg	10.2% 0.23mg	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	91% 636mg	24.8% 173mg	700mg per day for Men 19-50 years
Potassium	106% 3591mg	53.7% 1827mg	3400mg per day for Men 19-50 years
Selenium	27.5% 15μg	NA	55μg per day for Men 19-50 years
Sodium	3.03% 45.5mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	5.57% 0.61mg	11mg per day for Men 19-50 years
Water	37% 1363g	24% 881g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Microwaved All Styles Frozen Green Snap Beans vs Valencia Oranges:

• Microwaved All Styles Frozen Green Snap Beans have 1.2 times more Vitamin B1, 3.8 times more Vitamin B2, 2.6 times more Vitamin B3 and 1.5 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.2 times more Vitamin B9 and 3 times more Vitamin C than Microwaved All Styles Frozen Green Snap Beans.
• Both Microwaved All Styles Frozen Green Snap Beans and Raw Valencia Oranges have similar amounts of Vitamin B5 per 500 kcal.

Comparing minerals per 500 calories for Microwaved All Styles Frozen Green Snap Beans vs Valencia Oranges:

• Microwaved All Styles Frozen Green Snap Beans have 2.3 times more Calcium, 2.6 times more Copper, 13.2 times more Iron, 4.3 times more Magnesium, 21.3 times more Manganese, 3.7 times more Phosphorus, 2 times more Potassium, 7.7 times more Zinc and 1.5 times more Water than Raw Valencia Oranges.

Comparison of macro-nutrients per 500 calories:

• Microwaved All Styles Frozen Green Snap Beans have 2 times more Fat, 12.3 times more Omega 3, 2.8 times more Omega 6, 2 times more Fiber and 2.8 times more Protein than Raw Valencia Oranges.
• Both Microwaved All Styles Frozen Green Snap Beans and Raw Valencia Oranges have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Microwaved All Styles Frozen Green Snap Beans as well as Raw Valencia Oranges have insufficient amounts of Glucose and Sucrose in 500 kcal.