Comparing Nutrients in 14 ounces Blanched Almonds VS Canned Yellow Snap Beans with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Canned Yellow Snap Beans with Liquids and Salt	18%	5%	77%

Macro Nutrients

	Blanched Almonds	Canned Yellow Snap Beans with Liquids and Salt	Recommended Dietary Allowance
Energy	80.7% 2342kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	0.29% 0.091g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	289% 49g	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	10.7% 14g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	3.4% 2.46g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 17.7g	NA	g per day for Men 19-50 years
Fiber	103% 39.3g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	152% 85g	5.67% 3.18g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Canned Yellow Snap Beans with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.76mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	8.4% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	9.16% 0.12mg	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	18% 71.4μg	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	15% 13.5mg	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	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	103% 124μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Canned Yellow Snap Beans with Liquids and Salt	Recommended Dietary Allowance
Calcium	94% 937mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	31% 0.28mg	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	163% 13mg	44.7% 3.57mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	58% 1.33mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	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	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	68.5% 1028mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	0.48% 18g	10% 376g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Blanched Almonds vs Canned Yellow Snap Beans with Liquids and Salt:

• Blanched Almonds have 7.6 times more Vitamin B1, 13.9 times more Vitamin B2, 17.5 times more Vitamin B3, 3 times more Vitamin B5, 3.8 times more Vitamin B6, 2.7 times more Vitamin B9 and 791.7 times more Vitamin E than Canned Yellow Snap Beans Solids and Liquids with Salt.
• While Canned Yellow Snap Beans Solids and Liquids with Salt contain more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds as well as Canned Yellow Snap Beans Solids and Liquids with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Blanched Almonds vs Canned Yellow Snap Beans with Liquids and Salt:

• Blanched Almonds have 9.8 times more Calcium, 14.7 times more Copper, 3.6 times more Iron, 20.6 times more Magnesium, 5.5 times more Manganese, 25.3 times more Phosphorus, 6.7 times more Potassium, 16 times more Selenium and 14.9 times more Zinc than Canned Yellow Snap Beans Solids and Liquids with Salt.
• While Canned Yellow Snap Beans Solids and Liquids with Salt contain 13.6 times more Sodium and 21 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 14 ounces:

• Blanched Almonds have 39.3 times more Energy, 525.2 times more Fat, 171.9 times more Saturated Fat, 618.3 times more Omega 6, 5.3 times more Carbohydrate, 7.5 times more Sugars, 6.6 times more Fiber and 26.8 times more Protein than Canned Yellow Snap Beans Solids and Liquids with Salt.
• While Canned Yellow Snap Beans Solids and Liquids with Salt contain 8 times more Omega 3 than Blanched Almonds.
• Both Blanched Almonds as well as Canned Yellow Snap Beans Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.