Comparing Nutrients in 1 pound Blanched Almonds VS Canned Green Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Canned Green Snap Beans	17%	16%	67%

Macro Nutrients

	Blanched Almonds	Canned Green Snap Beans	Recommended Dietary Allowance
Energy	92% 2676kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	2.15% 2.1g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	1.46% 0.47g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	41% 0.66g	1.6g per day for Men 19-50 years
Omega 6	330% 56g	2.37% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.7g	15% 19.6g	130g per day for Men 19-50 years
Sugars	29% 21g	4.9% 3.54g	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% 0g	2.06% 1.5g	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	% 0.14g	% 1.3g	g per day for Men 19-50 years
Sucrose	% 20.2g	% 0.73g	g per day for Men 19-50 years
Fiber	118% 45g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	173% 97g	9.07% 5.1g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Canned Green Snap Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	9.07% 81.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.87mg	6.05% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	248% 3.23mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	5.84% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	10.5% 0.14mg	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	55.6% 222μg	31.8% 127μg	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	14% 12.7mg	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	718% 108mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	147% 176μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Canned Green Snap Beans	Recommended Dietary Allowance
Calcium	107% 1070mg	17.2% 172mg	1000mg per day for Men 19-50 years
Copper	518% 4.66mg	17% 0.15mg	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	186% 15mg	60% 4.8mg	8mg per day for Men 19-50 years
Magnesium	289% 1216mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	362% 8.32mg	32% 0.74mg	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	312% 2182mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	13% 435mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	122% 13.5mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	0.55% 20.5g	11.4% 424g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Blanched Almonds vs Canned Green Snap Beans:

• Blanched Almonds have 11.9 times more Vitamin B1, 15.5 times more Vitamin B2, 17 times more Vitamin B3, 1.6 times more Vitamin B5, 3.8 times more Vitamin B6, 1.8 times more Vitamin B9 and 791.7 times more Vitamin E than Drained Solids of Canned Green Snap Beans without Salt .
• While Drained Solids of Canned Green Snap Beans without Salt contain more Vitamin A, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds as well as Drained Solids of Canned Green Snap Beans without Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Blanched Almonds vs Canned Green Snap Beans:

• Blanched Almonds have 6.2 times more Calcium, 30.2 times more Copper, 3.1 times more Iron, 20.6 times more Magnesium, 11.3 times more Manganese, 24.1 times more Phosphorus, 6.9 times more Potassium, 8 times more Selenium, 9.5 times more Sodium and 14.9 times more Zinc than Drained Solids of Canned Green Snap Beans without Salt .
• While Drained Solids of Canned Green Snap Beans without Salt contain 20.7 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 1 pound:

• Blanched Almonds have 26.8 times more Energy, 114.2 times more Fat, 38.4 times more Saturated Fat, 138.9 times more Omega 6, 4.3 times more Carbohydrate, 5.9 times more Sugars, 5.2 times more Fiber and 19.1 times more Protein than Drained Solids of Canned Green Snap Beans without Salt .
• While Drained Solids of Canned Green Snap Beans without Salt contain 36.3 times more Omega 3 than Blanched Almonds.
• Both Blanched Almonds as well as Drained Solids of Canned Green Snap Beans without Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.