Comparing Nutrients in 14 ounces Blanched Almonds VS Green Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Green Snap Beans	20%	5%	75%

Macro Nutrients

	Blanched Almonds	Green Snap Beans	Recommended Dietary Allowance
Energy	80.7% 2342kcal	4.24% 123kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	0.9% 0.87g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	289% 49g	1.03% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	21.3% 27.7g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	18% 13g	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% 0g	7.6% 5.5g	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	% 0.12g	% 6g	g per day for Men 19-50 years
Sucrose	% 17.7g	% 1.43g	g per day for Men 19-50 years
Fiber	103% 39.3g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	152% 85g	13% 7.26g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Green Snap Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	15.4% 139μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.76mg	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	31.8% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	43% 0.56mg	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	48.6% 194μg	32.7% 131μg	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	0% 0mg	54% 48.4mg	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	628% 94mg	11% 1.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	142% 171μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Green Snap Beans	Recommended Dietary Allowance
Calcium	94% 937mg	14.7% 147mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	30.4% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.9% 75.4μg	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	163% 13mg	51% 4.1mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	37.3% 0.86mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	367% 165μg	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	21.5% 151mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	24.6% 837mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	0.48% 18g	9.7% 358g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 2.3 times more Vitamin B1, 6.8 times more Vitamin B2, 4.8 times more Vitamin B3, 1.4 times more Vitamin B5, 1.5 times more Vitamin B9 and 57.9 times more Vitamin E than Raw Green Snap Beans.
• While Raw Green Snap Beans contain more Vitamin A, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Raw Green Snap Beans have similar amounts of Vitamin B6 per 14 oz.
• Both Blanched Almonds as well as Raw Green Snap Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Blanched Almonds have 6.4 times more Calcium, 14.9 times more Copper, 3.2 times more Iron, 10.7 times more Magnesium, 8.5 times more Manganese, 12.7 times more Phosphorus, 3.1 times more Potassium, 5.3 times more Selenium, 3.2 times more Sodium and 12.4 times more Zinc than Raw Green Snap Beans.
• While Raw Green Snap Beans contain 20 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 14 ounces:

• Blanched Almonds have 19 times more Energy, 238.7 times more Fat, 79.1 times more Saturated Fat, 281 times more Omega 6, 2.7 times more Carbohydrate, 1.4 times more Sugars, 3.7 times more Fiber and 11.7 times more Protein than Raw Green Snap Beans.
• While Raw Green Snap Beans contain 17.3 times more Omega 3 and more Fructose than Blanched Almonds.
• Both Blanched Almonds as well as Raw Green Snap Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.