Comparing Nutrients in 500 calories Almonds VS Microwaved All Styles Frozen Green Snap Beans

Weight per 500 calories

• Almonds: 86.4g
• Microwaved All Styles Frozen Green Snap Beans: 1515g

Almonds have 17.5 times more energy per 100g than Microwaved All Styles Frozen Green Snap Beans. It has very high energy density when compared to other foods. Microwaved All Styles Frozen Green Snap Beans having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Microwaved All Styles Frozen Green Snap Beans	20%	9%	71%

Macro Nutrients

	Almonds	Microwaved All Styles Frozen Green Snap Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.5% 43g	6.4% 6.2g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	4.36% 1.4g	32g per day for Men 19-50 years
Omega 3	0.16% 0.003g	125% 2g	1.6g per day for Men 19-50 years
Omega 6	62.6% 10.6g	7.3% 1.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.6g	81.4% 106g	130g per day for Men 19-50 years
Sugars	5.2% 3.76g	54.3% 39.4g	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	0.13% 0.095g	28.4% 20.6g	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	% 0.15g	% 12.6g	g per day for Men 19-50 years
Sucrose	% 3.4g	% 6.2g	g per day for Men 19-50 years
Fiber	28.4% 10.8g	136% 51.5g	38g per day for Men 19-50 years
Protein	32.6% 18.3g	53.6% 30g	56g per day for Men 19-50 years

Vitamins

	Almonds	Microwaved All Styles Frozen Green Snap Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.8% 0.18mg	92% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.6% 0.98mg	120% 1.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	46% 7.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.13% 0.41mg	51% 2.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.1% 0.12mg	73.4% 0.95mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	164% 49.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.5% 38μg	45.5% 182μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	185% 167mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	148% 22mg	42.4% 6.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	729% 874μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Microwaved All Styles Frozen Green Snap Beans	Recommended Dietary Allowance
Calcium	23.2% 232mg	92% 924mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	111% 1mg	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	40% 3.2mg	152% 12mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	105% 439mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	217% 5mg	2.3mg per day for Men 19-50 years
Molybdenum	87% 39μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	59.3% 415mg	91% 636mg	700mg per day for Men 19-50 years
Potassium	18.6% 633mg	106% 3591mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	27.5% 15μg	55μg per day for Men 19-50 years
Sodium	0.058% 0.86mg	3.03% 45.5mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	0.1% 3.8g	37% 1363g	3700g per day for Men 19-50 years

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

• Almonds have 3.5 times more Vitamin E than Microwaved All Styles Frozen Green Snap Beans.
• While Microwaved All Styles Frozen Green Snap Beans contain 6.2 times more Vitamin B1, 1.6 times more Vitamin B2, 2.4 times more Vitamin B3, 6.3 times more Vitamin B5, 8.1 times more Vitamin B6, 4.8 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.

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

• Microwaved All Styles Frozen Green Snap Beans contain 4 times more Calcium, 3.8 times more Iron, 1.9 times more Magnesium, 2.7 times more Manganese, 1.5 times more Phosphorus, 5.7 times more Potassium, 4.3 times more Selenium, 1.7 times more Zinc and 357.8 times more Water than Almonds.
• Both Almonds and Microwaved All Styles Frozen Green Snap Beans have similar amounts of Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Almonds have 6.9 times more Fat, 2.4 times more Saturated Fat and 8.6 times more Omega 6 than Microwaved All Styles Frozen Green Snap Beans.
• While Microwaved All Styles Frozen Green Snap Beans contain 772 times more Omega 3, 5.7 times more Carbohydrate, 10.5 times more Sugars, 216.9 times more Fructose, 4.8 times more Fiber and 1.6 times more Protein than Almonds.
• Both Almonds and Microwaved All Styles Frozen Green Snap Beans have similar amounts of Energy per 500 kcal.
• Both Almonds as well as Microwaved All Styles Frozen Green Snap Beans have insufficient amounts of Glucose and Sucrose in 500 kcal.