Comparing Nutrients in 300 calories Canned Green Snap Beans VS Almonds

Weight per 300 calories

• Canned Green Snap Beans: 1429g
• Almonds: 51.8g

Almonds have 27.6 times more energy per unit of mass than Canned Green Snap Beans, Solids with Salt, which is very high in comparison to other foods. Canned Green Snap Beans having very low energy density.

Which food has more nutrients per 300 calories - Canned Green Snap Beans or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Canned Green Snap Beans	17%	15%	68%
Almonds	14%	72%	14%

Macro Nutrients

	Canned Green Snap Beans	Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.04% 5.86g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	4.15% 1.33g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	117% 1.87g	0.097% 0.002g	1.6g per day for Men 19-50 years
Omega 6	6.72% 1.14g	37.6% 6.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 60g	8.6% 11g	130g per day for Men 19-50 years
Sugars	28.4% 20.6g	3.1% 2.25g	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	12.2% 8.86g	0.079% 0.057g	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	% 9g	% 0.088g	g per day for Men 19-50 years
Sucrose	% 2.57g	% 2.05g	g per day for Men 19-50 years
Fiber	71.4% 27g	17% 6.48g	38g per day for Men 19-50 years
Protein	26.8% 15g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Canned Green Snap Beans	Almonds	Recommended Dietary Allowance
Vitamin A	28.6% 257μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	8.85% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.5% 0.66mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.94mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57% 2.86mg	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	5.46% 0.071mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	98% 29.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	85.7% 343μg	5.7% 22.8μg	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	44.4% 40mg	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	2.86% 0.43mg	88.5% 13.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	463% 556μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Snap Beans	Almonds	Recommended Dietary Allowance
Calcium	53% 529mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	62% 0.56mg	59.4% 0.53mg	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	159% 12.7mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	44.2% 186mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	109% 2.5mg	49% 1.13mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	52% 23.5μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	45% 314mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	40.3% 1371mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	10.4% 5.7μg	3.86% 2.12μg	55μg per day for Men 19-50 years
Sodium	255% 3829mg	0.035% 0.52mg	1500mg per day for Men 19-50 years
Zinc	24.7% 2.7mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	36% 1336g	0.062% 2.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Green Snap Beans vs Almonds:

• Canned Green Snap Beans, Solids with Salt have more Vitamin A, 2.2 times more Vitamin B1, 1.6 times more Vitamin B3, 11.7 times more Vitamin B5, 6 times more Vitamin B6, 15 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 31 times more Vitamin E than Canned Green Snap Beans, Solids with Salt.
• Both Canned Green Snap Beans, Solids with Salt and Almonds have similar amounts of Vitamin B2 per 300 kcal.
• Both Canned Green Snap Beans, Solids with Salt as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Green Snap Beans vs Almonds:

• Canned Green Snap Beans, Solids with Salt have 3.8 times more Calcium, 6.6 times more Iron, 1.3 times more Magnesium, 2.2 times more Manganese, 1.3 times more Phosphorus, 3.6 times more Potassium, 2.7 times more Selenium, 7389.1 times more Sodium, 1.7 times more Zinc and 584.7 times more Water than Almonds.
• Both Canned Green Snap Beans, Solids with Salt and Almonds have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Green Snap Beans, Solids with Salt have 1204 times more Omega 3, 5.4 times more Carbohydrate, 9.1 times more Sugars, 155.4 times more Fructose, 4.2 times more Fiber and 1.4 times more Protein than Almonds.
• While Almonds contain 4.4 times more Fat, 1.5 times more Saturated Fat and 5.6 times more Omega 6 than Canned Green Snap Beans, Solids with Salt.
• Both Canned Green Snap Beans, Solids with Salt and Almonds have similar amounts of Energy per 300 kcal.
• Both Canned Green Snap Beans, Solids with Salt as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.