Comparing Nutrients in 7 ounces Frozen Yellow Snap Beans VS Chilled Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Frozen Yellow Snap Beans	18%	5%	77%
Chilled Orange Juice	5%	2%	93%

Macro Nutrients

	Frozen Yellow Snap Beans	Chilled Orange Juice	Recommended Dietary Allowance
Energy	2.26% 65.5kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.093g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	8.2% 0.13g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.081g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.6% 15g	17.6% 23g	130g per day for Men 19-50 years
Sugars	6.08% 4.4g	22.7% 16.5g	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	6.1% 4.43g	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	% 4.13g	g per day for Men 19-50 years
Sucrose	NA	% 7.96g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	1.57% 0.6g	38g per day for Men 19-50 years
Protein	6.38% 3.57g	2.4% 1.35g	56g per day for Men 19-50 years

Vitamins

	Frozen Yellow Snap Beans	Chilled Orange Juice	Recommended Dietary Allowance
Vitamin A	1.54% 14μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.4% 0.2mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	5.95% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	3.47% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.37% 0.17mg	7.74% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.4% 0.083mg	11.6% 0.15mg	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	7.44% 29.8μg	9.43% 37.7μg	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	28.4% 25.6mg	74% 66.7mg	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	0.66% 0.099mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	74.4% 89.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Yellow Snap Beans	Chilled Orange Juice	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	9.26% 0.083mg	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	21.3% 1.7mg	3.22% 0.26mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	33.2% 0.76mg	2% 0.046mg	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	9.07% 63.5mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	11% 369mg	10.4% 353mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	4.82% 178g	4.68% 173g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Yellow Snap Beans VS Chilled Orange Juice per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Yellow Snap Beans versus 7 oz of Chilled Orange Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Yellow Snap Beans vs Chilled Orange Juice:

• 7 ounces of Frozen Yellow Snap Beans have 2.2 times more Vitamin B1, 2.4 times more Vitamin B2, 1.8 times more Vitamin B3 and more Vitamin K than Chilled Orange Juice.
• While 7 oz of Chilled Orange Juice from Concentrate contain 2.3 times more Vitamin B5, 1.8 times more Vitamin B6, 1.3 times more Vitamin B9 and 2.6 times more Vitamin C than Unprepared Frozen Yellow Snap Beans.
• 7 ounces of Frozen Yellow Snap Beans have insufficient amounts of Vitamin B5
• 7 ounces of Chilled Orange Juice have insufficient amounts of Vitamin B3 and Vitamin K
• Both Unprepared Frozen Yellow Snap Beans as well as Chilled Orange Juice from Concentrate have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Frozen Yellow Snap Beans vs Chilled Orange Juice:

• 7 ounces of Frozen Yellow Snap Beans have 3.8 times more Calcium, 6.6 times more Iron, 2 times more Magnesium, 16.7 times more Manganese, 1.9 times more Phosphorus and 3.7 times more Zinc than Chilled Orange Juice.
• Both Frozen Yellow Snap Beans and Chilled Orange Juice contain similar levels of Copper, Potassium and Water per seven ounces.
• 7 ounces of Chilled Orange Juice lack sufficient amounts of Calcium, Iron, Manganese and Zinc
• Both Unprepared Frozen Yellow Snap Beans as well as Chilled Orange Juice from Concentrate lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Yellow Snap Beans have 9.4 times more Omega 3, 9.3 times more Fiber and 2.6 times more Protein than Chilled Orange Juice.
• While 7 oz of Chilled Orange Juice from Concentrate contain 1.5 times more Carbohydrate and 3.7 times more Sugars than Unprepared Frozen Yellow Snap Beans.
• 7 ounces of Chilled Orange Juice provide inadequate amounts of Omega 3, Fiber and Protein
• Both Unprepared Frozen Yellow Snap Beans as well as Chilled Orange Juice from Concentrate provide inadequate amounts of Energy and Omega 6 in seven ounces.