Comparing Nutrients in 5 ounces Frozen Yellow Snap Beans VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Frozen Yellow Snap Beans	18%	5%	77%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Frozen Yellow Snap Beans	Oranges with Peel	Recommended Dietary Allowance
Energy	1.6% 46.8kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	5.85% 0.094g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	0.37% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.26% 10.7g	17% 22g	130g per day for Men 19-50 years
Sugars	4.34% 3.15g	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	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	10.4% 3.97g	16.8% 6.38g	38g per day for Men 19-50 years
Protein	4.56% 2.55g	3.3% 1.84g	56g per day for Men 19-50 years

Vitamins

	Frozen Yellow Snap Beans	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.42% 0.71mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.4% 0.12mg	9.36% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.58% 0.06mg	10% 0.13mg	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	5.3% 21.3μg	10.6% 42.5μg	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	20.3% 18.3mg	112% 101mg	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	0.47% 0.071mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	53% 63.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Yellow Snap Beans	Oranges with Peel	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	8.98% 0.081mg	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	15.2% 1.2mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	23.7% 0.55mg	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	6.48% 45.4mg	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	7.75% 264mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	3.35% 0.37mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	3.44% 127g	3.15% 117g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Yellow Snap Beans VS Oranges with Peel per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Yellow Snap Beans versus 5 oz of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Yellow Snap Beans vs Oranges with Peel :

• 5 ounces of Frozen Yellow Snap Beans have 1.8 times more Vitamin B2 than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 3.9 times more Vitamin B5, 2.2 times more Vitamin B6, 2 times more Vitamin B9 and 5.5 times more Vitamin C than Unprepared Frozen Yellow Snap Beans.
• Both Frozen Yellow Snap Beans and Oranges with Peel provide similar amounts of Vitamin B1 and Vitamin B3 per five ounces.
• 5 ounces of Frozen Yellow Snap Beans have insufficient amounts of Vitamin B5
• Both Unprepared Frozen Yellow Snap Beans as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Frozen Yellow Snap Beans vs Oranges with Peel :

• 5 ounces of Frozen Yellow Snap Beans have 1.6 times more Magnesium, 1.5 times more Phosphorus and 2.4 times more Zinc than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 1.7 times more Calcium than Unprepared Frozen Yellow Snap Beans.
• Both Frozen Yellow Snap Beans and Oranges with Peel contain similar levels of Copper, Iron, Potassium and Water per five ounces.
• 5 ounces of Oranges with Peel lack sufficient amounts of Zinc
• Both Unprepared Frozen Yellow Snap Beans as well as Raw Oranges with Peel lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Yellow Snap Beans have 4.1 times more Omega 3 and 1.4 times more Protein than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 1.9 times more Energy, 2 times more Carbohydrate and 1.6 times more Fiber than Unprepared Frozen Yellow Snap Beans.
• 5 ounces of Frozen Yellow Snap Beans provide inadequate amounts of Energy
• 5 ounces of Oranges with Peel provide inadequate amounts of Omega 3
• Both Unprepared Frozen Yellow Snap Beans as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in five ounces.