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

Weight per 500 calories

• Microwaved All Styles Frozen Green Snap Beans: 1515g
• Oranges with Peel: 794g

Raw Oranges with Peel have 1.9 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.

Discover which food has more nutrients per 500 calories - Microwaved All Styles Frozen Green Snap Beans or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Microwaved All Styles Frozen Green Snap Beans	20%	9%	71%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Microwaved All Styles Frozen Green Snap Beans	Oranges with Peel	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.4% 6.2g	2.45% 2.4g	97g per day for Men 19-50 years
Saturated Fat	4.36% 1.4g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	125% 2g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	7.3% 1.24g	2.05% 0.35g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.4% 106g	95% 123g	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	94% 35.7g	38g per day for Men 19-50 years
Protein	53.6% 30g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Microwaved All Styles Frozen Green Snap Beans	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	NA	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	92% 1.1mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	120% 1.56mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46% 7.35mg	25% 3.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51% 2.55mg	52.4% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.4% 0.95mg	56.8% 0.74mg	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	59.5% 238μg	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	626% 563mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	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	Oranges with Peel	Recommended Dietary Allowance
Calcium	92% 924mg	55.6% 556mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	50.3% 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	152% 12mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	105% 439mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	217% 5mg	NA	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	25% 175mg	700mg per day for Men 19-50 years
Potassium	106% 3591mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	27.5% 15μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	3.03% 45.5mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	37% 1363g	17.7% 653g	3700g per day for Men 19-50 years

Microwaved All Styles Frozen Green Snap Beans VS Oranges With Peel Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Microwaved All Styles Frozen Green Snap Beans or Oranges with Peel ?

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

• 500 calories of Microwaved All Styles Frozen Green Snap Beans have 1.4 times more Vitamin B1, 3.9 times more Vitamin B2, 1.9 times more Vitamin B3 and 1.3 times more Vitamin B6 than Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain 1.3 times more Vitamin B9 and 3.4 times more Vitamin C than Microwaved All Styles Frozen Green Snap Beans.
• Both Microwaved All Styles Frozen Green Snap Beans and Oranges with Peel provide similar amounts of Vitamin B5 per 500 calories.

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

• 500 calories of Microwaved All Styles Frozen Green Snap Beans have 1.7 times more Calcium, 2.2 times more Copper, 1.9 times more Iron, 4 times more Magnesium, 3.6 times more Phosphorus, 2.3 times more Potassium, 2.7 times more Selenium, 5.4 times more Zinc and 2.1 times more Water than Oranges with Peel .
• 500 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Microwaved All Styles Frozen Green Snap Beans have 15.8 times more Omega 3, 1.4 times more Fiber and 2.9 times more Protein than Oranges with Peel .
• Both Microwaved All Styles Frozen Green Snap Beans and Oranges with Peel offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Oranges with Peel provide inadequate amounts of Omega 3
• Both Microwaved All Styles Frozen Green Snap Beans as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in 500 calories.