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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Yellow Snap Beans	18%	5%	77%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Cooked Frozen Yellow Snap Beans	Blanched Almonds	Recommended Dietary Allowance
Energy	4.38% 127kcal	92% 2676kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	56% 18g	32g per day for Men 19-50 years
Omega 3	13.3% 0.21g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	330% 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	65% 84.7g	130g per day for Men 19-50 years
Sugars	11.8% 8.53g	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	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	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 20.2g	g per day for Men 19-50 years
Fiber	36% 13.6g	118% 45g	38g per day for Men 19-50 years
Protein	12% 6.76g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Yellow Snap Beans	Blanched 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	72% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	248% 3.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.74mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.45% 0.22mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	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	26% 104μg	55.6% 222μg	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	718% 108mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	22.2% 222mg	107% 1070mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	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	50% 4mg	186% 15mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	289% 1216mg	420mg per day for Men 19-50 years
Manganese	63.7% 1.47mg	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	20% 141mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	17% 572mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	5.75% 86mg	1500mg per day for Men 19-50 years
Zinc	19.8% 2.18mg	122% 13.5mg	11mg per day for Men 19-50 years
Water	11.2% 415g	0.55% 20.5g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Cooked Frozen Yellow Snap Beans versus 1 lb of Blanched 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 vs Blanched Almonds:

• 1 pound of Cooked Frozen Yellow Snap Beans has more Vitamin C and more Vitamin K than Blanched Almonds.
• While 1 lb of Blanched Almonds contains 5.5 times more Vitamin B1, 7.9 times more Vitamin B2, 9.1 times more Vitamin B3, 6.4 times more Vitamin B5, 1.9 times more Vitamin B6, 2.1 times more Vitamin B9 and 593.8 times more Vitamin E than Boiled and Drained Frozen Yellow Snap Beans.
• 1 pound of Cooked Frozen Yellow Snap Beans have insufficient amounts of Vitamin B5 and Vitamin E
• 1 pound of Blanched Almonds have insufficient amounts of Vitamin C and Vitamin K
• Both Boiled and Drained Frozen Yellow Snap Beans as well as Blanched 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 vs Blanched Almonds:

• 1 pound of Cooked Frozen Yellow Snap Beans has 20.3 times more Water than Blanched Almonds.
• While 1 lb of Blanched Almonds contains 4.8 times more Calcium, 16.8 times more Copper, 3.7 times more Iron, 11.2 times more Magnesium, 5.7 times more Manganese, 15.5 times more Phosphorus, 5.2 times more Potassium, 8 times more Selenium and 6.2 times more Zinc than Boiled and Drained Frozen Yellow Snap Beans.
• 1 pound of Cooked Frozen Yellow Snap Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Frozen Yellow Snap Beans has 11.8 times more Omega 3 than Blanched Almonds.
• While 1 lb of Blanched Almonds contains 21.1 times more Energy, 308.9 times more Fat, 89.8 times more Saturated Fat, 343.5 times more Omega 6, 2.9 times more Carbohydrate, 2.5 times more Sugars, 3.3 times more Fiber and 14.4 times more Protein than Boiled and Drained Frozen Yellow Snap Beans.
• 1 pound of Cooked Frozen Yellow Snap Beans provide inadequate amounts of Energy and Omega 6
• 1 pound of Blanched Almonds provide inadequate amounts of Omega 3