Comparing Nutrients in 1 pound Canned Green Snap Beans with Liquids VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Canned Green Snap Beans with Liquids	18%	5%	77%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Canned Green Snap Beans with Liquids	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	2.35% 68kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	59.6% 19g	32g per day for Men 19-50 years
Omega 3	9.07% 0.15g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.091g	361% 61.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.2% 16g	61.7% 80g	130g per day for Men 19-50 years
Sugars	NA	28.5% 20.6g	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	NA	0% 0g	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	NA	% 0.18g	g per day for Men 19-50 years
Sucrose	NA	% 20g	g per day for Men 19-50 years
Fiber	18% 6.8g	125% 47.6g	38g per day for Men 19-50 years
Protein	6.48% 3.63g	172% 96g	56g per day for Men 19-50 years

Vitamins

	Canned Green Snap Beans with Liquids	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	8.06% 72.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.45% 0.11mg	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	273% 3.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.67% 0.91mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	41% 0.54mg	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	20.4% 81.6μg	30.6% 122μg	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	17% 15.4mg	0% 0mg	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	4.23% 0.64mg	785% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Snap Beans with Liquids	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	11% 109mg	132% 1320mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	481% 4.33mg	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	51% 4.1mg	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	296% 1243mg	420mg per day for Men 19-50 years
Manganese	66% 1.5mg	485% 11mg	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	12.3% 86mg	302% 2114mg	700mg per day for Men 19-50 years
Potassium	12.3% 417mg	93% 3171mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	127% 14mg	11mg per day for Men 19-50 years
Water	11.6% 429g	0.34% 12.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Green Snap Beans with Liquids VS Oil Roasted Almonds per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Green Snap Beans with Liquids versus 1 lb of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Green Snap Beans with Liquids vs Oil Roasted Almonds:

• 1 pound of Canned Green Snap Beans with Liquids has more Vitamin C than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 3.7 times more Vitamin B1, 15.3 times more Vitamin B2, 18.3 times more Vitamin B3, 2.2 times more Vitamin B5, 3.9 times more Vitamin B6, 1.5 times more Vitamin B9 and 185.5 times more Vitamin E than Canned Green Snap Beans Solids and Liquids.
• 1 pound of Canned Green Snap Beans with Liquids have insufficient amounts of Vitamin B3 and Vitamin E
• 1 pound of Oil Roasted Almonds have insufficient amounts of Vitamin C
• Both Canned Green Snap Beans Solids and Liquids as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Green Snap Beans with Liquids vs Oil Roasted Almonds:

• 1 pound of Canned Green Snap Beans with Liquids has 33.8 times more Water than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 12.1 times more Calcium, 13.6 times more Copper, 4.1 times more Iron, 21.1 times more Magnesium, 7.3 times more Manganese, 24.5 times more Phosphorus, 7.6 times more Potassium, 20.5 times more Selenium and 15.4 times more Zinc than Canned Green Snap Beans Solids and Liquids.
• 1 pound of Canned Green Snap Beans with Liquids lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Green Snap Beans with Liquids has more Omega 3 than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 40.5 times more Energy, 551.7 times more Fat, 183 times more Saturated Fat, 676 times more Omega 6, 5.1 times more Carbohydrate, 7 times more Fiber and 26.5 times more Protein than Canned Green Snap Beans Solids and Liquids.
• 1 pound of Canned Green Snap Beans with Liquids provide inadequate amounts of Energy, Omega 6 and Protein
• 1 pound of Oil Roasted Almonds provide inadequate amounts of Omega 3