Comparing Nutrients in 14 ounces Almonds VS Microwaved Green Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Microwaved Green Snap Beans	23%	11%	66%

Macro Nutrients

	Almonds	Microwaved Green Snap Beans	Recommended Dietary Allowance
Energy	79.2% 2298kcal	4.5% 131kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	NA	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	NA	1.6g per day for Men 19-50 years
Omega 6	288% 49g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	65.8% 85.5g	19.6% 25.4g	130g per day for Men 19-50 years
Sugars	24% 17.3g	17.6% 12.8g	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	0.6% 0.44g	7.94% 5.75g	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	% 0.67g	% 5.7g	g per day for Men 19-50 years
Sucrose	% 15.7g	% 1.3g	g per day for Men 19-50 years
Fiber	131% 49.6g	35.5% 13.5g	38g per day for Men 19-50 years
Protein	150% 84g	16.4% 9.17g	56g per day for Men 19-50 years

Vitamins

	Almonds	Microwaved 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	68% 0.81mg	25.8% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	19% 3.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	38% 0.49mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	754% 226μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43.7% 175μg	46.6% 187μg	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	32% 29mg	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	678% 102mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Microwaved Green Snap Beans	Recommended Dietary Allowance
Calcium	107% 1068mg	22% 218mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	39.7% 0.36mg	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	184% 14.7mg	41% 3.3mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	57.3% 1.3mg	2.3mg per day for Men 19-50 years
Molybdenum	400% 180μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	273% 1909mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	37.7% 1282mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	9.66% 357g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Almonds vs Microwaved Green Snap Beans:

• Almonds have 2.6 times more Vitamin B1, 15.2 times more Vitamin B2, 4.7 times more Vitamin B3 and 1.6 times more Vitamin B5 than Microwaved Green Snap Beans.
• While Microwaved Green Snap Beans contain more Vitamin C than Almonds.
• Both Almonds and Microwaved Green Snap Beans have similar amounts of Vitamin B6 and Vitamin B9 per 14 oz.

Comparing minerals per 14 ounces for Almonds vs Microwaved Green Snap Beans:

• Almonds have 4.9 times more Calcium, 11.5 times more Copper, 4.5 times more Iron, 9.6 times more Magnesium, 6.6 times more Manganese, 9.8 times more Phosphorus, 2.3 times more Potassium and 8.2 times more Zinc than Microwaved Green Snap Beans.
• While Microwaved Green Snap Beans contain 20.4 times more Water than Almonds.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 17.5 times more Energy, 99.9 times more Fat, 3.4 times more Carbohydrate, 1.4 times more Sugars, 3.7 times more Fiber and 9.2 times more Protein than Microwaved Green Snap Beans.
• While Microwaved Green Snap Beans contain 13.2 times more Fructose than Almonds.
• Both Almonds as well as Microwaved Green Snap Beans have insufficient amounts of Glucose and Sucrose in 14 oz.