Comparing Nutrients in 500 calories Navel Oranges VS Microwaved Green Snap Beans

Weight per 500 calories

• Navel Oranges: 1020g
• Microwaved Green Snap Beans: 1515g

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

Which food has more nutrients per 500 calories - Navel Oranges or Microwaved Green Snap Beans?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Microwaved Green Snap Beans	23%	11%	66%

Macro Nutrients

	Navel Oranges	Microwaved Green Snap Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.58% 1.53g	7.8% 7.58g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	NA	32g per day for Men 19-50 years
Omega 3	5.74% 0.092g	NA	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.23g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	74.7% 97g	130g per day for Men 19-50 years
Sugars	120% 86.7g	67.3% 48.8g	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	31.7% 23g	30.3% 22g	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	% 20g	% 22g	g per day for Men 19-50 years
Sucrose	% 43.7g	% 5g	g per day for Men 19-50 years
Fiber	59% 22.4g	136% 51.5g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	62.5% 35g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Microwaved Green Snap Beans	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58% 0.69mg	98% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	87.4% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	73.2% 11.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.3% 2.66mg	91% 4.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	145% 1.88mg	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	86.7% 347μg	178% 712μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	670% 603mg	123% 111mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10.2% 1.53mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Microwaved Green Snap Beans	Recommended Dietary Allowance
Calcium	44% 439mg	83.3% 833mg	1000mg per day for Men 19-50 years
Copper	44.2% 0.4mg	152% 1.36mg	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	16.6% 1.33mg	157% 12.6mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	101% 424mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	219% 5.03mg	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	33.5% 235mg	106% 742mg	700mg per day for Men 19-50 years
Potassium	50% 1694mg	144% 4894mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.68% 10.2mg	3.03% 45.5mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	52.3% 5.76mg	11mg per day for Men 19-50 years
Water	23.7% 877g	37% 1364g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Navel Oranges vs Microwaved Green Snap Beans:

• Raw Navel Oranges have 5.5 times more Vitamin C than Microwaved Green Snap Beans.
• While Microwaved Green Snap Beans contain 1.7 times more Vitamin B1, 2.2 times more Vitamin B2, 2.7 times more Vitamin B3, 1.7 times more Vitamin B5, 2.3 times more Vitamin B6 and 2.1 times more Vitamin B9 than Raw Navel Oranges.

Comparing minerals per 500 calories for Navel Oranges vs Microwaved Green Snap Beans:

• Microwaved Green Snap Beans contain 1.9 times more Calcium, 3.4 times more Copper, 9.5 times more Iron, 3.8 times more Magnesium, 17 times more Manganese, 3.2 times more Phosphorus, 2.9 times more Potassium, 7.1 times more Zinc and 1.6 times more Water than Raw Navel Oranges.

Comparison of macro-nutrients per 500 calories:

• Raw Navel Oranges have 1.3 times more Carbohydrate and 1.8 times more Sugars than Microwaved Green Snap Beans.
• While Microwaved Green Snap Beans contain 4.9 times more Fat, 2.3 times more Fiber and 3.8 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges and Microwaved Green Snap Beans have similar amounts of Energy and Fructose per 500 kcal.
• Both Raw Navel Oranges as well as Microwaved Green Snap Beans have insufficient amounts of Glucose and Sucrose in 500 kcal.