Comparing Nutrients in 7 ounces Valencia Oranges VS Frozen Green Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Frozen Green Snap Beans	18%	5%	77%

Macro Nutrients

	Valencia Oranges	Frozen Green Snap Beans	Recommended Dietary Allowance
Energy	3.35% 97kcal	2.26% 65.5kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.29% 0.093g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	8.2% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0.48% 0.081g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.6g	11.5% 15g	130g per day for Men 19-50 years
Sugars	NA	6.05% 4.4g	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	2.85% 2.06g	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	% 1.83g	g per day for Men 19-50 years
Sucrose	NA	% 0.5g	g per day for Men 19-50 years
Fiber	13% 4.96g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	6.34% 3.55g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Frozen Green Snap Beans	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	5.95% 53.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	16.2% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	6.15% 0.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	4.13% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	6.7% 0.087mg	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	19.3% 77.4μg	7.44% 29.8μg	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	107% 96mg	28.4% 25.6mg	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	NA	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	74% 89μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Frozen Green Snap Beans	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	11% 0.097mg	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	2.23% 0.18mg	21% 1.7mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	32% 0.73mg	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	4.8% 33.7mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	11% 369mg	3400mg per day for Men 19-50 years
Selenium	NA	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	4.63% 171g	4.82% 178g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Valencia Oranges vs Frozen Green Snap Beans:

• Raw Valencia Oranges have 2.4 times more Vitamin B5, 1.4 times more Vitamin B6, 2.6 times more Vitamin B9 and 3.8 times more Vitamin C than Unprepared Frozen Green Snap Beans.
• While Unprepared Frozen Green Snap Beans contain 2.3 times more Vitamin A, 2.3 times more Vitamin B2 and 1.8 times more Vitamin B3 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Unprepared Frozen Green Snap Beans have similar amounts of Vitamin B1 per 7 oz.
• Both Raw Valencia Oranges as well as Unprepared Frozen Green Snap Beans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Valencia Oranges vs Frozen Green Snap Beans:

• Unprepared Frozen Green Snap Beans contain 1.3 times more Copper, 9.4 times more Iron, 2.2 times more Magnesium, 16 times more Manganese, 1.9 times more Phosphorus and 4.3 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Unprepared Frozen Green Snap Beans have similar amounts of Calcium, Potassium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Valencia Oranges have 1.5 times more Energy and 1.6 times more Carbohydrate than Unprepared Frozen Green Snap Beans.
• While Unprepared Frozen Green Snap Beans contain 4.1 times more Omega 3 and 1.7 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Unprepared Frozen Green Snap Beans have similar amounts of Fiber per 7 oz.
• Both Raw Valencia Oranges as well as Unprepared Frozen Green Snap Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.