Comparing Nutrients in 100 grams Cooked Frozen Yellow Snap Beans VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Yellow Snap Beans	18%	5%	77%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Cooked Frozen Yellow Snap Beans	Florida Oranges	Recommended Dietary Allowance
Energy	0.97% 28kcal	1.6% 46kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	0.078% 0.025g	32g per day for Men 19-50 years
Omega 3	2.94% 0.047g	0.69% 0.011g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.036g	0.18% 0.031g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.96% 6.45g	8.88% 11.5g	130g per day for Men 19-50 years
Sugars	2.6% 1.88g	12.6% 9.14g	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	7.9% 3g	6.3% 2.4g	38g per day for Men 19-50 years
Protein	2.66% 1.5g	1.25% 0.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Yellow Snap Beans	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0.67% 6μg	1.22% 11μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.9% 0.035mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.92% 0.09mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.4% 0.38mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.98% 0.049mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.6% 0.06mg	3.92% 0.051mg	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	5.75% 23μg	4.25% 17μg	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	4.56% 4.1mg	50% 45mg	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	0.27% 0.04mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Yellow Snap Beans	Florida Oranges	Recommended Dietary Allowance
Calcium	4.9% 49mg	4.3% 43mg	1000mg per day for Men 19-50 years
Copper	6.78% 0.061mg	4.33% 0.039mg	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	11% 0.88mg	1.13% 0.09mg	8mg per day for Men 19-50 years
Magnesium	5.7% 24mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	1.04% 0.024mg	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	4.43% 31mg	1.7% 12mg	700mg per day for Men 19-50 years
Potassium	3.7% 126mg	4.97% 169mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	4.36% 0.48mg	0.73% 0.08mg	11mg per day for Men 19-50 years
Water	2.47% 91g	2.36% 87g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Yellow Snap Beans VS Florida Oranges per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Frozen Yellow Snap Beans versus 100 g of Florida Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cooked Frozen Yellow Snap Beans vs Florida Oranges:

• 100 grams of Cooked Frozen Yellow Snap Beans have 2.3 times more Vitamin B2, 1.4 times more Vitamin B9 and more Vitamin K than Florida Oranges.
• While 100 g of Raw Florida Oranges contain 2.9 times more Vitamin B1, 5.1 times more Vitamin B5 and 11 times more Vitamin C than Boiled and Drained Frozen Yellow Snap Beans.
• Both Cooked Frozen Yellow Snap Beans and Florida Oranges provide similar amounts of Vitamin B3 and Vitamin B6 per 100 grams.
• 100 grams of Cooked Frozen Yellow Snap Beans have insufficient amounts of Vitamin B5
• 100 grams of Florida Oranges have insufficient amounts of Vitamin K
• Both Boiled and Drained Frozen Yellow Snap Beans as well as Raw Florida Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Cooked Frozen Yellow Snap Beans vs Florida Oranges:

• 100 grams of Cooked Frozen Yellow Snap Beans have 1.6 times more Copper, 9.8 times more Iron, 2.4 times more Magnesium, 13.5 times more Manganese, 2.6 times more Phosphorus and 6 times more Zinc than Florida Oranges.
• While 100 g of Raw Florida Oranges contain 1.3 times more Potassium than Boiled and Drained Frozen Yellow Snap Beans.
• Both Cooked Frozen Yellow Snap Beans and Florida Oranges contain similar levels of Calcium and Water per 100 grams.
• 100 grams of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• Both Boiled and Drained Frozen Yellow Snap Beans as well as Raw Florida Oranges lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cooked Frozen Yellow Snap Beans have 4.3 times more Omega 3, 1.3 times more Fiber and 2.1 times more Protein than Florida Oranges.
• While 100 g of Raw Florida Oranges contain 1.8 times more Carbohydrate and 4.9 times more Sugars than Boiled and Drained Frozen Yellow Snap Beans.
• 100 grams of Florida Oranges provide inadequate amounts of Omega 3 and Protein
• Both Boiled and Drained Frozen Yellow Snap Beans as well as Raw Florida Oranges provide inadequate amounts of Energy and Omega 6 in 100 grams.