Comparing Nutrients in 500 calories Microwaved Green Snap Beans VS Almonds

Weight per 500 calories

• Microwaved Green Snap Beans: 1515g
• Almonds: 86.4g

Almonds have 17.5 times more energy per unit of mass than Microwaved Green Snap Beans, which is very high in comparison to other foods. Microwaved Green Snap Beans having low energy density.

Which food has more nutrients per 500 calories - Microwaved Green Snap Beans or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Microwaved Green Snap Beans	23%	11%	66%
Almonds	14%	72%	14%

Macro Nutrients

	Microwaved Green Snap Beans	Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.8% 7.58g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	NA	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	NA	0.16% 0.003g	1.6g per day for Men 19-50 years
Omega 6	NA	62.6% 10.6g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74.7% 97g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	67.3% 48.8g	5.2% 3.76g	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	30.3% 22g	0.13% 0.095g	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	% 22g	% 0.15g	g per day for Men 19-50 years
Sucrose	% 5g	% 3.4g	g per day for Men 19-50 years
Fiber	136% 51.5g	28.4% 10.8g	38g per day for Men 19-50 years
Protein	62.5% 35g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Microwaved Green Snap Beans	Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	98% 1.2mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.4% 1.14mg	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73.2% 11.7mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	91% 4.55mg	8.13% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	145% 1.88mg	9.1% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	164% 49.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	178% 712μg	9.5% 38μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	123% 111mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	148% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved Green Snap Beans	Almonds	Recommended Dietary Allowance
Calcium	83.3% 833mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	152% 1.36mg	99% 0.89mg	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	157% 12.6mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	101% 424mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	219% 5.03mg	82% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	87% 39μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	106% 742mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	144% 4894mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	NA	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	3.03% 45.5mg	0.058% 0.86mg	1500mg per day for Men 19-50 years
Zinc	52.3% 5.76mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	37% 1364g	0.1% 3.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Microwaved Green Snap Beans vs Almonds:

• Microwaved Green Snap Beans have 6.7 times more Vitamin B1, 3.7 times more Vitamin B3, 11.2 times more Vitamin B5, 15.9 times more Vitamin B6, 18.7 times more Vitamin B9 and more Vitamin C than Almonds.
• Both Microwaved Green Snap Beans and Almonds have similar amounts of Vitamin B2 per 500 kcal.

Comparing minerals per 500 calories for Microwaved Green Snap Beans vs Almonds:

• Microwaved Green Snap Beans have 3.6 times more Calcium, 1.5 times more Copper, 3.9 times more Iron, 1.8 times more Magnesium, 2.7 times more Manganese, 1.8 times more Phosphorus, 7.7 times more Potassium, 2.1 times more Zinc and 358.2 times more Water than Almonds.

Comparison of macro-nutrients per 500 calories:

• Microwaved Green Snap Beans have 5.2 times more Carbohydrate, 13 times more Sugars, 231.3 times more Fructose, 4.8 times more Fiber and 1.9 times more Protein than Almonds.
• While Almonds contain 5.7 times more Fat than Microwaved Green Snap Beans.
• Both Microwaved Green Snap Beans and Almonds have similar amounts of Energy per 500 kcal.
• Both Microwaved Green Snap Beans as well as Almonds have insufficient amounts of Glucose and Sucrose in 500 kcal.