Comparing Nutrients in 1 pound Cooked Frozen Yellow Snap Beans with Salt VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Yellow Snap Beans with Salt	18%	5%	77%
Almonds	14%	72%	14%

Macro Nutrients

	Cooked Frozen Yellow Snap Beans with Salt	Almonds	Recommended Dietary Allowance
Energy	4.38% 127kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	13.3% 0.21g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.5% 29.3g	75% 98g	130g per day for Men 19-50 years
Sugars	11.8% 8.53g	27.2% 19.7g	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	0.69% 0.5g	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	NA	% 0.77g	g per day for Men 19-50 years
Sucrose	NA	% 18g	g per day for Men 19-50 years
Fiber	36% 13.6g	149% 56.7g	38g per day for Men 19-50 years
Protein	12% 6.76g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Yellow Snap Beans with Salt	Almonds	Recommended Dietary Allowance
Vitamin A	3.02% 27.2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.74mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.45% 0.22mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	862% 259μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	26% 104μg	50% 200μg	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	20.7% 18.6mg	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	1.2% 0.18mg	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	144% 173μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Yellow Snap Beans with Salt	Almonds	Recommended Dietary Allowance
Calcium	22.2% 222mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	520% 4.68mg	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	50% 4mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	63.7% 1.47mg	430% 9.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	457% 205μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	20% 141mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	17% 572mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	74% 1111mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	19.8% 2.18mg	129% 14mg	11mg per day for Men 19-50 years
Water	11.2% 415g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Yellow Snap Beans with Salt VS Almonds per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Frozen Yellow Snap Beans with Salt versus 1 lb of Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Frozen Yellow Snap Beans with Salt vs Almonds:

• 1 pound of Cooked Frozen Yellow Snap Beans with Salt has more Vitamin C and more Vitamin K than Almonds.
• While 1 lb of Almonds contains 5.9 times more Vitamin B1, 12.6 times more Vitamin B2, 9.4 times more Vitamin B3, 9.6 times more Vitamin B5, 2.3 times more Vitamin B6, 1.9 times more Vitamin B9 and 640.8 times more Vitamin E than Boiled Frozen Yellow Snap Beans, drained with Salt.
• 1 pound of Cooked Frozen Yellow Snap Beans with Salt have insufficient amounts of Vitamin B5 and Vitamin E
• 1 pound of Almonds have insufficient amounts of Vitamin C and Vitamin K
• Both Boiled Frozen Yellow Snap Beans, drained with Salt as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Frozen Yellow Snap Beans with Salt vs Almonds:

• 1 pound of Cooked Frozen Yellow Snap Beans with Salt has 245 times more Sodium and 20.7 times more Water than Almonds.
• While 1 lb of Almonds contains 5.5 times more Calcium, 16.9 times more Copper, 4.2 times more Iron, 11.3 times more Magnesium, 6.7 times more Manganese, 15.5 times more Phosphorus, 5.8 times more Potassium, 10.3 times more Selenium and 6.5 times more Zinc than Boiled Frozen Yellow Snap Beans, drained with Salt.
• 1 pound of Cooked Frozen Yellow Snap Beans with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Frozen Yellow Snap Beans with Salt has 15.7 times more Omega 3 than Almonds.
• While 1 lb of Almonds contains 20.7 times more Energy, 293.7 times more Fat, 86.4 times more Saturated Fat, 342.3 times more Omega 6, 3.3 times more Carbohydrate, 2.3 times more Sugars, 4.2 times more Fiber and 14.2 times more Protein than Boiled Frozen Yellow Snap Beans, drained with Salt.
• 1 pound of Cooked Frozen Yellow Snap Beans with Salt provide inadequate amounts of Energy and Omega 6
• 1 pound of Almonds provide inadequate amounts of Omega 3