Comparing Nutrients in 7 ounces Navel Oranges VS Cooked Frozen Green Snap Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cooked Frozen Green Snap Beans with Salt	18%	5%	77%

Macro Nutrients

	Navel Oranges	Cooked Frozen Green Snap Beans with Salt	Recommended Dietary Allowance
Energy	3.35% 97kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	5.83% 0.093g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	9.85% 12.8g	130g per day for Men 19-50 years
Sugars	23.3% 17g	5.15% 3.73g	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	6.16% 4.47g	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	% 3.9g	NA	g per day for Men 19-50 years
Sucrose	% 8.5g	NA	g per day for Men 19-50 years
Fiber	11.5% 4.37g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	5.3% 2.96g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cooked Frozen Green Snap Beans with Salt	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	5.07% 45.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	5.8% 0.069mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	4.75% 0.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	1.94% 0.097mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	9.16% 0.12mg	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	17% 67.5μg	11.4% 45.6μg	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	130% 117mg	9.04% 8.14mg	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	2% 0.3mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	63% 75.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Cooked Frozen Green Snap Beans with Salt	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	13% 0.12mg	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	3.22% 0.26mg	16.4% 1.3mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	25% 0.57mg	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	6.52% 45.6mg	8.22% 57.5mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	9.3% 316mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	32.4% 486mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Cooked Frozen Green Snap Beans with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Navel Oranges versus 7 oz of Cooked Frozen Green Snap Beans with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Navel Oranges vs Cooked Frozen Green Snap Beans with Salt:

• 7 ounces of Navel Oranges have 1.9 times more Vitamin B1, 5.3 times more Vitamin B5, 1.3 times more Vitamin B6, 1.5 times more Vitamin B9 and 14.4 times more Vitamin C than Cooked Frozen Green Snap Beans with Salt.
• While 7 oz of Boiled Frozen Green Snap Beans, drained with Salt contain 1.9 times more Vitamin A, 1.8 times more Vitamin B2 and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Cooked Frozen Green Snap Beans with Salt provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin A and Vitamin K
• 7 ounces of Cooked Frozen Green Snap Beans with Salt have insufficient amounts of Vitamin B5
• Both Raw Navel Oranges as well as Boiled Frozen Green Snap Beans, drained with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Cooked Frozen Green Snap Beans with Salt:

• 7 oz of Boiled Frozen Green Snap Beans, drained with Salt contain 1.5 times more Copper, 5.1 times more Iron, 1.7 times more Magnesium, 9.9 times more Manganese, 1.3 times more Phosphorus, 245 times more Sodium and 3 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Cooked Frozen Green Snap Beans with Salt contain similar levels of Calcium, Potassium and Water per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• Both Raw Navel Oranges as well as Boiled Frozen Green Snap Beans, drained with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 1.9 times more Carbohydrate and 4.5 times more Sugars than Cooked Frozen Green Snap Beans with Salt.
• While 7 oz of Boiled Frozen Green Snap Beans, drained with Salt contain 5.2 times more Omega 3, 1.4 times more Fiber and 1.6 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Omega 3 and Protein
• Both Raw Navel Oranges as well as Boiled Frozen Green Snap Beans, drained with Salt provide inadequate amounts of Energy and Omega 6 in seven ounces.