Comparing Nutrients in 100 calories Almonds VS Microwaved All Styles Frozen Green Snap Beans

Weight per 100 calories

• Almonds: 17.3g
• Microwaved All Styles Frozen Green Snap Beans: 303g

Almonds have 17.5 times more energy per 100g than Microwaved All Styles Frozen Green Snap Beans. It has very high energy density when compared to other foods. Microwaved All Styles Frozen Green Snap Beans having low energy density.

Which food has more nutrients per 100 calories - Almonds or Microwaved All Styles Frozen Green Snap Beans?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Microwaved All Styles Frozen Green Snap Beans	20%	9%	71%

Macro Nutrients

	Almonds	Microwaved All Styles Frozen Green Snap Beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	8.9% 8.62g	1.3% 1.24g	97g per day for Men 19-50 years
Saturated Fat	2.05% 0.66g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	0.032% 0.001g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	12.5% 2.13g	1.46% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	2.86% 3.72g	16.3% 21g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	11% 7.88g	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	0.026% 0.019g	5.7% 4.12g	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	% 0.029g	% 2.5g	g per day for Men 19-50 years
Sucrose	% 0.68g	% 1.24g	g per day for Men 19-50 years
Fiber	5.7% 2.16g	27% 10.3g	38g per day for Men 19-50 years
Protein	6.52% 3.65g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Almonds	Microwaved All Styles Frozen Green Snap Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.95% 0.035mg	18.4% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.62mg	9.2% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.63% 0.081mg	10% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.82% 0.024mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	33% 9.84μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.9% 7.6μg	9.1% 36.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	37% 33.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	29.5% 4.43mg	8.5% 1.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	146% 175μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Microwaved All Styles Frozen Green Snap Beans	Recommended Dietary Allowance
Calcium	4.65% 46.5mg	18.5% 185mg	1000mg per day for Men 19-50 years
Copper	19.8% 0.18mg	22.2% 0.2mg	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	8% 0.64mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	11% 46.6mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	16.4% 0.38mg	43.5% 1mg	2.3mg per day for Men 19-50 years
Molybdenum	17.4% 7.82μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	12% 83mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	3.72% 127mg	21% 718mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	5.5% 3.03μg	55μg per day for Men 19-50 years
Sodium	0.012% 0.17mg	0.61% 9.1mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	8.54% 0.94mg	11mg per day for Men 19-50 years
Water	0.021% 0.76g	7.37% 273g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Almonds vs Microwaved All Styles Frozen Green Snap Beans:

• Almonds have 3.5 times more Vitamin E than Microwaved All Styles Frozen Green Snap Beans.
• While Microwaved All Styles Frozen Green Snap Beans contain 6.2 times more Vitamin B1, 1.6 times more Vitamin B2, 2.4 times more Vitamin B3, 6.3 times more Vitamin B5, 8.1 times more Vitamin B6, 4.8 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.

Comparing minerals per 100 calories for Almonds vs Microwaved All Styles Frozen Green Snap Beans:

• Microwaved All Styles Frozen Green Snap Beans contain 4 times more Calcium, 3.8 times more Iron, 1.9 times more Magnesium, 2.7 times more Manganese, 1.5 times more Phosphorus, 5.7 times more Potassium, 4.3 times more Selenium, 1.7 times more Zinc and 357.8 times more Water than Almonds.
• Both Almonds and Microwaved All Styles Frozen Green Snap Beans have similar amounts of Copper per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Almonds have 6.9 times more Fat, 2.4 times more Saturated Fat and 8.6 times more Omega 6 than Microwaved All Styles Frozen Green Snap Beans.
• While Microwaved All Styles Frozen Green Snap Beans contain 772 times more Omega 3, 5.7 times more Carbohydrate, 10.5 times more Sugars, 216.9 times more Fructose, 4.8 times more Fiber and 1.6 times more Protein than Almonds.
• Both Almonds and Microwaved All Styles Frozen Green Snap Beans have similar amounts of Energy per 100 kcal.
• Both Almonds as well as Microwaved All Styles Frozen Green Snap Beans have insufficient amounts of Glucose and Sucrose in 100 kcal.