Comparing Nutrients in 1 pound Almonds VS Yellow Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Yellow Snap Beans	20%	3%	77%

Macro Nutrients

	Almonds	Yellow Snap Beans	Recommended Dietary Allowance
Energy	91% 2626kcal	4.85% 141kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	25% 32.3g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	20.5% 15g	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	0.69% 0.5g	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	% 0.77g	NA	g per day for Men 19-50 years
Sucrose	% 18g	NA	g per day for Men 19-50 years
Fiber	149% 56.7g	40.6% 15.4g	38g per day for Men 19-50 years
Protein	171% 96g	14.7% 8.26g	56g per day for Men 19-50 years

Vitamins

	Almonds	Yellow Snap Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	31.8% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	21.3% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	8.53% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	42% 168μg	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	82% 74mg	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	775% 116mg	12.4% 1.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Yellow Snap Beans	Recommended Dietary Allowance
Calcium	122% 1220mg	16.8% 168mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	34.8% 0.31mg	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	210% 17mg	59% 4.7mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	42.2% 0.97mg	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	312% 2182mg	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	28% 948mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	0.54% 20g	11% 409g	3700g per day for Men 19-50 years

Nutrient Comparison: Almonds VS Yellow Snap Beans per 1 lb

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

Lets compare vitamin content per 1 pound of Almonds vs Yellow Snap Beans:

• 1 pound of Almonds has 2.4 times more Vitamin B1, 10.8 times more Vitamin B2, 4.8 times more Vitamin B3, 5 times more Vitamin B5, 1.9 times more Vitamin B6 and 62.5 times more Vitamin E than Yellow Snap Beans.
• While 1 lb of Raw Yellow Snap Beans contains more Vitamin C and more Vitamin K than Almonds.
• Both Almonds and Yellow Snap Beans provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Almonds have insufficient amounts of Vitamin C and Vitamin K
• 1 pound of Yellow Snap Beans have insufficient amounts of Vitamin B5
• Both Almonds as well as Raw Yellow Snap Beans have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Almonds vs Yellow Snap Beans:

• 1 pound of Almonds has 7.3 times more Calcium, 14.9 times more Copper, 3.6 times more Iron, 10.8 times more Magnesium, 10.2 times more Manganese, 12.7 times more Phosphorus, 3.5 times more Potassium, 6.8 times more Selenium and 13 times more Zinc than Yellow Snap Beans.
• While 1 lb of Raw Yellow Snap Beans contains 20.5 times more Water than Almonds.
• 1 pound of Yellow Snap Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Almonds has 18.7 times more Energy, 416.1 times more Fat, 146.2 times more Saturated Fat, 535.8 times more Omega 6, 3 times more Carbohydrate, 1.3 times more Sugars, 3.7 times more Fiber and 11.6 times more Protein than Yellow Snap Beans.
• While 1 lb of Raw Yellow Snap Beans contains 12 times more Omega 3 than Almonds.
• 1 pound of Almonds provide inadequate amounts of Omega 3
• 1 pound of Yellow Snap Beans provide inadequate amounts of Energy and Omega 6