Comparing Nutrients in 500 calories Florida Oranges VS Boiled Green Snap Beans

Weight per 500 calories

• Florida Oranges: 1087g
• Boiled Green Snap Beans: 1429g

Florida Oranges have 1.3 times more energy per 100g than Boiled Green Snap Beans. It has low energy density when compared to other foods. Boiled and Drained Green Snap Beans having low energy density.

Discover which food has more nutrients per 500 calories - Florida Oranges or Boiled Green Snap Beans?

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Boiled Green Snap Beans	18%	6%	76%

Macro Nutrients

	Florida Oranges	Boiled Green Snap Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.35% 2.3g	4.12% 4g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	2.86% 0.91g	32g per day for Men 19-50 years
Omega 3	7.47% 0.12g	79.5% 1.27g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	86.6% 113g	130g per day for Men 19-50 years
Sugars	137% 99g	71.5% 52g	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	68.6% 26g	120% 45.7g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	48.2% 27g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Boiled Green Snap Beans	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	50.8% 457μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	91% 1.1mg	88% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	107% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.35mg	55% 8.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.3% 2.7mg	21% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.6% 0.55mg	61.5% 0.8mg	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	46% 185μg	118% 471μg	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	543% 489mg	154% 139mg	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	13% 1.96mg	44% 6.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	570% 684μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Boiled Green Snap Beans	Recommended Dietary Allowance
Calcium	46.7% 467mg	63% 629mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	90% 0.81mg	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	12.2% 0.98mg	116% 9.3mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	61.2% 257mg	420mg per day for Men 19-50 years
Manganese	11.3% 0.26mg	177% 4.07mg	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	18.6% 130mg	59% 414mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	61.3% 2086mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.43μg	5.2% 2.86μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.95% 14.3mg	1500mg per day for Men 19-50 years
Zinc	7.9% 0.87mg	32.5% 3.57mg	11mg per day for Men 19-50 years
Water	25.6% 947g	34.4% 1275g	3700g per day for Men 19-50 years

Florida Oranges VS Boiled Green Snap Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Florida Oranges or Boiled Green Snap Beans?

Lets compare vitamin content per 500 calories of Florida Oranges vs Boiled Green Snap Beans:

• 500 calories of Florida Oranges have 2.6 times more Vitamin B5 and 3.5 times more Vitamin C than Boiled Green Snap Beans.
• While 500 kcal of Boiled and Drained Green Snap Beans contain 3.8 times more Vitamin A, 3.2 times more Vitamin B2, 2 times more Vitamin B3, 1.4 times more Vitamin B6, 2.6 times more Vitamin B9, 3.4 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• Both Florida Oranges and Boiled Green Snap Beans provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Florida Oranges have insufficient amounts of Vitamin K
• Both Raw Florida Oranges as well as Boiled and Drained Green Snap Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Florida Oranges vs Boiled Green Snap Beans:

• 500 kcal of Boiled and Drained Green Snap Beans contain 1.3 times more Calcium, 1.9 times more Copper, 9.5 times more Iron, 2.4 times more Magnesium, 15.6 times more Manganese, 3.2 times more Phosphorus, 4.1 times more Zinc and 1.3 times more Water than Raw Florida Oranges.
• Both Florida Oranges and Boiled Green Snap Beans contain similar levels of Potassium per 500 calories.
• 500 calories of Florida Oranges lack sufficient amounts of Zinc
• Both Raw Florida Oranges as well as Boiled and Drained Green Snap Beans lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Florida Oranges have 1.9 times more Sugars than Boiled Green Snap Beans.
• While 500 kcal of Boiled and Drained Green Snap Beans contain 10.6 times more Omega 3, 1.8 times more Fiber and 3.5 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Boiled Green Snap Beans offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Florida Oranges provide inadequate amounts of Omega 3
• Both Raw Florida Oranges as well as Boiled and Drained Green Snap Beans provide inadequate amounts of Omega 6 in 500 calories.