Comparing Nutrients in 1 pound Microwaved All Styles Frozen Green Snap Beans VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Microwaved All Styles Frozen Green Snap Beans	20%	9%	71%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Microwaved All Styles Frozen Green Snap Beans	Blanched Almonds	Recommended Dietary Allowance
Energy	5.16% 150kcal	92% 2676kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	56% 18g	32g per day for Men 19-50 years
Omega 3	37.4% 0.6g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.37g	330% 56g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.4% 31.7g	65% 84.7g	130g per day for Men 19-50 years
Sugars	16.3% 11.8g	29% 21g	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	8.5% 6.17g	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	% 3.76g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 1.86g	% 20.2g	g per day for Men 19-50 years
Fiber	40.6% 15.4g	118% 45g	38g per day for Men 19-50 years
Protein	16% 9g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Microwaved All Styles Frozen Green Snap Beans	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.6% 0.33mg	72% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	248% 3.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.2% 0.76mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	40% 0.52mg	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	13.6% 54.4μg	55.6% 222μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	55.4% 50mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12.7% 1.9mg	718% 108mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	218% 262μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved All Styles Frozen Green Snap Beans	Blanched Almonds	Recommended Dietary Allowance
Calcium	27.7% 277mg	107% 1070mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	518% 4.66mg	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	45.4% 3.63mg	186% 15mg	8mg per day for Men 19-50 years
Magnesium	31.3% 132mg	289% 1216mg	420mg per day for Men 19-50 years
Manganese	65% 1.5mg	362% 8.32mg	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	27.2% 191mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	5.75% 86mg	1500mg per day for Men 19-50 years
Zinc	12.8% 1.4mg	122% 13.5mg	11mg per day for Men 19-50 years
Water	11% 408g	0.55% 20.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Microwaved All Styles Frozen Green Snap Beans vs Blanched Almonds:

• Microwaved All Styles Frozen Green Snap Beans have more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 2.6 times more Vitamin B1, 6.9 times more Vitamin B2, 7.2 times more Vitamin B3, 1.9 times more Vitamin B5, 1.8 times more Vitamin B6, 4.1 times more Vitamin B9 and 56.5 times more Vitamin E than Microwaved All Styles Frozen Green Snap Beans.

Comparing minerals per 1 pound for Microwaved All Styles Frozen Green Snap Beans vs Blanched Almonds:

• Microwaved All Styles Frozen Green Snap Beans have 19.9 times more Water than Blanched Almonds.
• While Blanched Almonds contain 3.9 times more Calcium, 15.6 times more Copper, 4.1 times more Iron, 9.2 times more Magnesium, 5.6 times more Manganese, 11.5 times more Phosphorus, 2.8 times more Potassium, 3.2 times more Selenium, 6.3 times more Sodium and 9.6 times more Zinc than Microwaved All Styles Frozen Green Snap Beans.

Comparison of macro-nutrients per 1 pound:

• Microwaved All Styles Frozen Green Snap Beans have 33 times more Omega 3 and more Fructose than Blanched Almonds.
• While Blanched Almonds contain 17.9 times more Energy, 128.1 times more Fat, 43 times more Saturated Fat, 150.8 times more Omega 6, 2.7 times more Carbohydrate, 1.8 times more Sugars, 2.9 times more Fiber and 10.8 times more Protein than Microwaved All Styles Frozen Green Snap Beans.
• Both Microwaved All Styles Frozen Green Snap Beans as well as Blanched Almonds have insufficient amounts of Glucose and Sucrose in 1 lb.