Comparing Nutrients in 5 ounces Valencia Oranges VS Microwaved All Styles Frozen Green Snap Beans

Macros Ratio

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

Macro Nutrients

	Valencia Oranges	Microwaved All Styles Frozen Green Snap Beans	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	1.6% 46.8kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	11.7% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	0.68% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	7.6% 9.9g	130g per day for Men 19-50 years
Sugars	NA	5.1% 3.7g	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	2.66% 1.93g	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	% 1.18g	g per day for Men 19-50 years
Sucrose	NA	% 0.58g	g per day for Men 19-50 years
Fiber	9.33% 3.54g	12.7% 4.8g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	5% 2.8g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Microwaved All Styles Frozen Green Snap Beans	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	8.62% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	11.2% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	4.3% 0.69mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	4.76% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	6.87% 0.089mg	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	14% 55.3μg	4.25% 17μg	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	76.4% 68.7mg	17.3% 15.6mg	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	NA	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	68% 81.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Microwaved All Styles Frozen Green Snap Beans	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	8.65% 86.5mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	10.4% 0.094mg	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	1.6% 0.13mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	9.8% 41mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	20.3% 0.47mg	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	3.44% 24mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	9.9% 336mg	3400mg per day for Men 19-50 years
Selenium	NA	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	4% 0.44mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.45% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Microwaved All Styles Frozen Green Snap Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Valencia Oranges versus 5 oz of Microwaved All Styles Frozen Green Snap Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Valencia Oranges vs Microwaved All Styles Frozen Green Snap Beans:

• 5 ounces of Valencia Oranges have 1.5 times more Vitamin B5, 3.3 times more Vitamin B9 and 4.4 times more Vitamin C than Microwaved All Styles Frozen Green Snap Beans.
• While 5 oz of Microwaved All Styles Frozen Green Snap Beans contain 2.6 times more Vitamin B2 and 1.8 times more Vitamin B3 than Raw Valencia Oranges.
• Both Valencia Oranges and Microwaved All Styles Frozen Green Snap Beans provide similar amounts of Vitamin B1 and Vitamin B6 per five ounces.
• 5 ounces of Valencia Oranges have insufficient amounts of Vitamin B3

Comparing minerals per 5 ounces for Valencia Oranges vs Microwaved All Styles Frozen Green Snap Beans:

• 5 oz of Microwaved All Styles Frozen Green Snap Beans contain 1.5 times more Calcium, 1.8 times more Copper, 8.9 times more Iron, 2.9 times more Magnesium, 14.3 times more Manganese, 2.5 times more Phosphorus, 1.3 times more Potassium and 5.2 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Microwaved All Styles Frozen Green Snap Beans contain similar levels of Water per five ounces.
• 5 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Valencia Oranges have 1.7 times more Carbohydrate than Microwaved All Styles Frozen Green Snap Beans.
• While 5 oz of Microwaved All Styles Frozen Green Snap Beans contain 8.3 times more Omega 3, 1.4 times more Fiber and 1.9 times more Protein than Raw Valencia Oranges.
• 5 ounces of Valencia Oranges provide inadequate amounts of Omega 3 and Protein
• Both Raw Valencia Oranges as well as Microwaved All Styles Frozen Green Snap Beans provide inadequate amounts of Energy and Omega 6 in five ounces.