Comparing Nutrients in 1 kilogram 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	203% 5900kcal	5.17% 150kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	727% 124g	1.18% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	27% 35g	130g per day for Men 19-50 years
Sugars	64% 46.3g	8.55% 6.2g	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	% 0.3g	NA	g per day for Men 19-50 years
Sucrose	% 44.6g	NA	g per day for Men 19-50 years
Fiber	261% 99g	39.5% 15g	38g per day for Men 19-50 years
Protein	382% 214g	14.3% 8g	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	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	21.2% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	23% 0.3mg	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	123% 490μg	45% 180μg	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	37.8% 34mg	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	1583% 238mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	260% 312μg	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	236% 2360mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	1141% 10.3mg	77.8% 0.7mg	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	410% 32.8mg	113% 9mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	146% 3.35mg	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	687% 4810mg	27% 190mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	29% 980mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	173% 2590mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	18% 2mg	11mg per day for Men 19-50 years
Water	1.2% 45g	25.6% 947g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Canned Yellow Snap Beans with Liquids and Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Blanched Almonds versus 1 kg of Canned Yellow Snap Beans with Liquids and Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Blanched Almonds vs Canned Yellow Snap Beans with Liquids and Salt:

• 1 kilogram of Blanched Almonds has 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 with Liquids and Salt.
• While 1 kg of Canned Yellow Snap Beans Solids and Liquids with Salt contains more Vitamin C and more Vitamin K than Blanched Almonds.
• 1 kilogram of Blanched Almonds have insufficient amounts of Vitamin C and Vitamin K
• 1 kilogram of Canned Yellow Snap Beans with Liquids and Salt have insufficient amounts of Vitamin B3 and Vitamin E
• 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 one kilogram.

Comparing minerals per 1 kilogram for Blanched Almonds vs Canned Yellow Snap Beans with Liquids and Salt:

• 1 kilogram of Blanched Almonds has 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 with Liquids and Salt.
• While 1 kg of Canned Yellow Snap Beans Solids and Liquids with Salt contains 13.6 times more Sodium and 21 times more Water than Blanched Almonds.
• 1 kilogram of Canned Yellow Snap Beans with Liquids and Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Blanched Almonds has 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 with Liquids and Salt.
• While 1 kg of Canned Yellow Snap Beans Solids and Liquids with Salt contains 8 times more Omega 3 than Blanched Almonds.
• 1 kilogram of Blanched Almonds provide inadequate amounts of Omega 3
• 1 kilogram of Canned Yellow Snap Beans with Liquids and Salt provide inadequate amounts of Energy, Omega 6 and Protein