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Comparing Nutrients in 14 ounces Canned Green Snap BeansVS Oil Roasted Almonds

Macros Ratio

Protein Fat Carbs

Canned Green Snap Beans
17%
16%
67%
Oil Roasted Almonds
13%
76%
11%
14 oz ▼

Macro Nutrients

3%87.3kcal
Energy
83%2409kcal
87.3 kcalvs2409 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.9%1.83g
Fat
226%219g
1.83 gvs219 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.28%0.41g
Saturated Fat
52%16.7g
0.41 gvs16.7 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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36%0.58g
Omega 3
0%0g
0.58 gvs0 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.08%0.35g
Omega 6
316%53.7g
0.35 gvs53.7 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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13%17g
Carbohydrate
54%70g
17 gvs70 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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4.27%3.1g
Sugars
25%18g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
3.1 gvs18 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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1.8%1.3g
Fructose
0%0g
≤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]
1.3 gvs0 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%1.15g
Glucose
%0.16g
1.15 gvs0.16 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.64g
Sucrose
%17.4g
0.64 gvs17.4 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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20%7.54g
Fiber
110%41.7g
7.54 gvs41.7 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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7.94%4.45g
Protein
150%84.3g
4.45 gvs84.3 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

7.94%71.4μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
71.4 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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5.3%0.064mg
Vitamin B1
30.4%0.37mg
Thiamine
0.064 mgvs0.37 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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14%0.18mg
Vitamin B2
238%3.1mg
Riboflavin
0.18 mgvs3.1 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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5.1%0.82mg
Vitamin B3
91%14.5mg
Niacin, nicotinic acid, niacinamide
0.82 mgvs14.5 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
16%0.79mg
Vitamin B5
18%0.91mg
Pantothenic acid
0.79 mgvs0.91 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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9.16%0.12mg
Vitamin B6
36%0.47mg
Pyridoxine
0.12 mgvs0.47 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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27.8%111μg
Vitamin B9
26.8%107μg
Folates and Folic Acid
111 μgvs107 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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12.3%11mg
Vitamin C
0%0mg
Ascorbic acid
11 mgvs0 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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0.79%0.12mg
Vitamin E
687%103mg
Tocopherols and Tocotrienols
0.12 mgvs103 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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129%154μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
154 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

15%151mg
Calcium
115%1155mg
151 mgvs1155 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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15%0.13mg
Copper
421%3.8mg
0.13 mgvs3.8 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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52.6%4.2mg
Iron
183%14.6mg
4.2 mgvs14.6 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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12.3%51.6mg
Magnesium
259%1087mg
51.6 mgvs1087 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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28%0.65mg
Manganese
425%9.76mg
0.65 mgvs9.76 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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11.3%79.4mg
Phosphorus
264%1850mg
79.4 mgvs1850 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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11.2%381mg
Potassium
81.6%2774mg
381 mgvs2774 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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2.9%1.6μg
Selenium
29.6%16.3μg
1.6 μgvs16.3 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
0.53%7.94mg
Sodium
0.26%3.97mg
7.94 mgvs3.97 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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7.2%0.79mg
Zinc
111%12mg
0.79 mgvs12 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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10%371g
Water
0.3%11g
371 gvs11 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Canned Green Snap Beans vs Oil Roasted Almonds:
Comparing minerals per 14 ounces for Canned Green Snap Beans vs Oil Roasted Almonds:
Comparison of macro-nutrients per 14 ounces:



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