Comparing Nutrients in 100 calories Cooked Frozen Yellow Snap Beans with SaltVS Oranges

Weight per 100 calories

Cooked Frozen Yellow Snap Beans with Salt

357g

Oranges

213g

Raw Oranges have 1.7 times more energy per unit of mass than Boiled Frozen Yellow Snap Beans, drained with Salt, which is low in comparison to other foods. Cooked Frozen Yellow Snap Beans with Salt having very low energy density.

Which food has more nutrients per 100 calories - Cooked Frozen Yellow Snap Beans with Salt or Oranges?

Macros Ratio

Protein Fat Carbs

Cooked Frozen Yellow Snap Beans with Salt

18%

77%

Oranges

91%

100 kcal ▼

Macro Nutrients

Cooked Frozen Yellow Snap Beans with Saltvs Oranges

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.63%0.61g

Fat

0.26%0.26g

0.61 gvs0.26 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.49%0.16g

Saturated Fat

0.1%0.032g

0.16 gvs0.032 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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10.5%0.17g

Omega 3

0.93%0.015g

0.17 gvs0.015 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.76%0.13g

Omega 6

0.23%0.038g

0.13 gvs0.038 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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17.7%23g

Carbohydrate

19.2%25g

23 gvs25 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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9.26%6.7g

Sugars

27.4%20g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

6.7 gvs20 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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28%10.7g

Fiber

13.4%5.1g

10.7 gvs5.1 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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9.5%5.32g

Protein

3.57%2g

5.32 gvs2 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cooked Frozen Yellow Snap Beans with Saltvs Oranges

2.4%21.4μg

Vitamin A

2.6%23.4μg

RAE, retinol activity equivalents

21.4 μgvs23.4 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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10.4%0.13mg

Vitamin B1

15.4%0.19mg

Thiamine

0.13 mgvs0.19 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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24.7%0.32mg

Vitamin B2

6.55%0.085mg

Riboflavin

0.32 mgvs0.085 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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8.55%1.37mg

Vitamin B3

3.75%0.6mg

Niacin, nicotinic acid, niacinamide

1.37 mgvs0.6 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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3.5%0.18mg

Vitamin B5

10.6%0.53mg

Pantothenic acid

0.18 mgvs0.53 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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16.5%0.21mg

Vitamin B6

9.8%0.13mg

Pyridoxine

0.21 mgvs0.13 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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20.5%82μg

Vitamin B9

16%64μg

Folates and Folic Acid

82 μgvs64 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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16.3%14.6mg

Vitamin C

126%113mg

Ascorbic acid

14.6 mgvs113 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.95%0.14mg

Vitamin E

2.55%0.38mg

Tocopherols and Tocotrienols

0.14 mgvs0.38 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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113%136μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

136 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cooked Frozen Yellow Snap Beans with Saltvs Oranges

17.5%175mg

Calcium

8.5%85mg

175 mgvs85 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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24.2%0.22mg

Copper

10.6%0.096mg

0.22 mgvs0.096 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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39.3%3.14mg

Iron

2.66%0.21mg

3.14 mgvs0.21 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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20.4%85.7mg

Magnesium

5.07%21.3mg

85.7 mgvs21.3 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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50%1.15mg

Manganese

2.3%0.053mg

1.15 mgvs0.053 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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16%111mg

Phosphorus

4.26%29.8mg

111 mgvs29.8 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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13.2%450mg

Potassium

11.3%385mg

450 mgvs385 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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2.6%1.43μg

Selenium

1.93%1.06μg

1.43 μgvs1.06 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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58.3%875mg

Sodium

0%0mg

875 mgvs0 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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15.6%1.7mg

Zinc

1.35%0.15mg

1.7 mgvs0.15 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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8.82%327g

Water

5%185g

327 gvs185 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Cooked Frozen Yellow Snap Beans with Salt vs Oranges:

Boiled Frozen Yellow Snap Beans, drained with Salt have 3.8 times more Vitamin B2, 2.3 times more Vitamin B3, 1.7 times more Vitamin B6, 1.3 times more Vitamin B9 and more Vitamin K than Raw Oranges.
While Raw Oranges contain 1.5 times more Vitamin B1, 3 times more Vitamin B5, 7.7 times more Vitamin C and 2.7 times more Vitamin E than Boiled Frozen Yellow Snap Beans, drained with Salt.
Both Boiled Frozen Yellow Snap Beans, drained with Salt and Raw Oranges have similar amounts of Vitamin A per 100 kcal.
Both Boiled Frozen Yellow Snap Beans, drained with Salt as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Cooked Frozen Yellow Snap Beans with Salt vs Oranges:

Boiled Frozen Yellow Snap Beans, drained with Salt have 2.1 times more Calcium, 2.3 times more Copper, 14.8 times more Iron, 4 times more Magnesium, 21.7 times more Manganese, 3.7 times more Phosphorus, 1.3 times more Selenium, more Sodium, 11.5 times more Zinc and 1.8 times more Water than Raw Oranges.
Both Boiled Frozen Yellow Snap Beans, drained with Salt and Raw Oranges have similar amounts of Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Boiled Frozen Yellow Snap Beans, drained with Salt have 11.3 times more Omega 3, 2.1 times more Fiber and 2.7 times more Protein than Raw Oranges.
While Raw Oranges contain 3 times more Sugars than Boiled Frozen Yellow Snap Beans, drained with Salt.
Both Boiled Frozen Yellow Snap Beans, drained with Salt and Raw Oranges have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Boiled Frozen Yellow Snap Beans, drained with Salt as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Cooked Frozen Yellow Snap Beans with SaltVS Boiled Beets with SaltOrangesVS Boiled Beets with SaltCooked Frozen Yellow Snap Beans with SaltVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 100 calories Cooked Frozen Yellow Snap Beans with SaltVS Oranges

Weight per 100 calories

Which food has more nutrients per 100 calories - Cooked Frozen Yellow Snap Beans with Salt or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: